by Derek | Feb 7, 2022 | Uncategorized
WORKOUT OF THE DAY A. Push Jerk Waves (up to 20 min) Wave 1: 5, 4, 3 (60s rest after each set) Wave 2: 4, 3, 2 (90 sec rest after each set) Wave 3: 3, 2, 1 (2 min rest after each set *increase weight as reps decrease B. For time (15 min CAP) 20-18-16-14-12-10-8-6-4-2...
by Derek | Feb 6, 2022 | Uncategorized
WORKOUT OF THE DAY A. EMOM for 15 min 1st: 3-5 Strict C2B Pull-ups or Strict Pull-ups 2nd: 5-8 Pull-ups or Ring Rows 3rd: Rest or 30s Hollow Body Rocks B. 30min @ easy pace 1 min of Bear Crawl 1 min of Bike 1 min of Step-ups (24/20”) 1 min of Row 1 min of Plank 1 min...
by Derek | Feb 5, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of (up to 15 min) 4 Front Squats with BB or 8 with DB’s *2 min rest between sets B. For total Cals/Skips 8 min Max Cal Row rest 2 min 6 min Max Cal Bike rest 2 min 4 min Max DUs or...
by Derek | Feb 4, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of 3 Pull-ups + 3 C2B Pull-ups + 3-5 Pistols/leg *rest 1-2 min between sets OR 6 sets of 6-10 Pull-ups or Ring Rows + 3-5/leg Weighted Split Squats *rest 1-2 min between sets B. 16 min AMRAP 2 Devils press (40/25# per hand) 2 Alt DB...
by Derek | Feb 3, 2022 | Uncategorized
Make up day
by Derek | Feb 2, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of (up to 20 min) Push press 4, 4, 3, 3, 2, 2 *complete with BB or double reps with DB’s *2 min rest between sets B. For time (15 min CAP) 21-15-9 Squat clean (60/40kg) or use DB’s Bar facing...
