by Derek | Aug 8, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 8 sets 15 KBS + 30s Reverse Plank Hold WOD below Performance Every 2 min x 5 sets 3 Squat Snatch 30s of work; 30s of rest x 5 sets Cal Bike Slamballs (25/15#) Cal Row Seated twists with Slamball...
by Derek | Aug 7, 2020 | Uncategorized
Lifestyle & Performance 18 min to find A) 3RM Back Squat or B) 1 RM Front Squat 20min AMRAP 10 Deadlift (125/80kg) or use 2x KBs 20 T2B or Hanging Knee Raises 30 HSPU or Push-ups
by Derek | Aug 6, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance Every 2 min x 5 sets (or 7 sets if using DBs) 5 Press + 3 Push Press + 1 Push Jerk *same weight all movements and may use DB’s For time (25 min CAP) 30 – 20 – 10 reps of Bar Facing Burpees Cal Row into 10 – 20 – 30 reps of...
by Derek | Aug 5, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance Every 5 min for 4 sets 400m Run 12/9 Cal bike 12 T2B or Hanging Knee Raises Tabata Leg Raises Swimmers
by Derek | Aug 4, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance EMTOM for 12 min 1st: 1 Split Jerk 2nd: 1 Power Clean *or use DB’s and do 5 reps for each 5 Rounds for time of (25 min CAP) 200 m Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans *rest same as work. Rx weight is...
by Derek | Aug 3, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min x 7 sets Single Arm DB OHS 4/side *or single arm DB Front Squat WOD Below Performance Every 2 min x 5 sets 5 Overhead Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 reps of KBS (50/35#) Thrusters (30/25kg) or use...
