by Derek | Aug 14, 2020 | Uncategorized
Team Series Week #2
by Derek | Aug 13, 2020 | Uncategorized
Lifestyle Every 2 min x 7 sets 8 DB Press + 4 DB Push Press + 2 DB Jerks WOD Below Performance Every 2 min x 5 sets 1 Split Jerk For time (25 min CAP) 21 – 15 – 9 reps of Deadlifts (100/70kg) or use 2 KB’s Box Jump Overs (24/20”) T2B or Hanging Knee Raises 400m...
by Derek | Aug 12, 2020 | Uncategorized
Lifestyle 5 Rounds for time (25 min CAP) 5 DB Power Cleans 10 DB Front Squats 15 DB S2OH 500m Row *rest same as work Tabata Hollow Body Hold Deadbugs Performance 5 Rounds for time (25 min CAP) 3 Power Cleans (50/35kg) 6 Front Squats (50/35kg) 9 S2OH (50/35kg) 500m Row...
by Derek | Aug 11, 2020 | Uncategorized
Lifestyle Every 2:30 min for 6 sets 10 KBS + 5 KB SDLHP *optional core hold after done reps 18 min AMRAP 20 Alt DB Snatch 15/12 Cal Bike 30 Sit-ups 20 “Pulling” 20 “Pushing” Performance Every 2:30 min for 5 sets 1 Snatch Pull + 1 Power Snatch 18 min AMRAP 20 Alt DB...
by Derek | Aug 10, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 3 min (1:30 work; 1:30 rest) x 5 sets 10 DB Hang Power Cleans + 10 Box Jump Overs + Plank hold in remaining work time WOD Below Performance 15 min to build to a heavy Power Clean “Willow” 50 Sit-up Buy In then 3 Rounds for time 8 Power...
by Derek | Aug 9, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance EMOTM for 12 min 1st: Barbell on Back Reverse Lunge Left Leg x 4 reps 2nd: Barbell on Back Reverse Lunge Right Leg x 4 reps *or use DB’s and do 5 reps per leg. For time (25 min CAP) 800 m Run 50 Thrusters (35/25kg) or use...
