by Derek | Feb 13, 2022 | Uncategorized
HAPPY VALENTINES DAY!! PARTNER WORKOUTS 12 Min AMRAP 50 Goblet Lunge Buy in (35/25#) 10 Deadlifts (70/50kg) 10 Box Jump/Step ups (20/24″) *Partners may share work on the lunges, switching at any time. Lunges are only done at the beginning *One partner works at a...
by Derek | Feb 12, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets of (up to 20 min) 1 Clean pull + 1 Hang Squat Clean + 1 Split Jerk *rest 2 min between sets B. Partner or Individual WOD (15 min CAP) 10 Rounds or 5/person Alt. Rounds 5 Thrusters (40/30kg) or use DB’s 5 Pull-ups or Ring Rows into 10...
by Derek | Feb 11, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets of 1.1.1 Power Snatch Cluster *do 1 reps, rest 10s, do another rep, rest 10s, do last rep then rest 2 min OR Every 2:30 min x 5 sets 8 Alt. DB Snatch 5 Box Jumps 8 Alt. DB Snatch *optional core hold of choice for 30s B. Every 2 min for 10...
by Derek | Feb 10, 2022 | Uncategorized
Make up day
by Derek | Feb 9, 2022 | Uncategorized
WORKOUT OF THE DAY 5 sets of A1. 30 DUs or 60 Singles + 10 Knees to Elbows or Knee Raises; 30s rest A2. 10 Burpee Pull-ups(Ring Rows); 1 min rest B.100 Thrusters for time (40/30kg) or use DB’s *every time you break complete 1 round of Cindy (5 pull ups (Ring Rows),...
by Derek | Feb 8, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of (up to 15 min) Front squats: 6, 6, 4, 4, 2, 2 with BB or double reps with DB’s *rest 2 min between sets B. 20min EMOM 1st: 6/arm DB Hang C&J (50/35#) 2nd: 10 Lateral Burpees over Rower 3rd: 12 Alt. DB Snatch (50/35#) 4th: 15/12 Cal...
