by Derek | Jul 9, 2020 | Uncategorized
Lifestyle (Barbell Free) 1 min work; 30s rest x 5 sets 5 DB Deadlifts then AMRAP Single Skips remaining time 5 Rounds for time (20 min CAP) 15 DB Hang Power Clean 500m Row Performance 1 min work; 30s rest x 5 sets 3 Deadlifts then AMRAP Single Skips remaining time 5...
by Derek | Jul 8, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min x 7sets 30s Handstand Hold + 10 Seated DB Press Every 4 min x 4 sets 10 Ring Rows 10 Push-ups 10 Hanging Knee Raises 10 KBS 12 Cal Row *rest remaining time Performance Every 2:30 min x 5 sets 30s of Free Standing Handstand Hold...
by Derek | Jul 7, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance 30 min AMRAP 50/35 Cal Row 400m Run 30 Box Jumps (24/20”) 30 Wallballs (20/14#)
by Derek | Jul 6, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min x 7 sets 15 DB Hang Power Clean + 15 Sit-ups WOD Below Performance Every 2:30 min x 5 sets 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean 4 Rounds for time of (15 min CAP) 20 Alt. DB Snatch (50/35#) 12 Lateral DB Burpess 60...
by Derek | Jul 5, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min x 7 sets 10 DB Push Jerks + 30s Hold above head after last rep WOD Below Performance Every 2:30 min x 5 sets 3 Push Jerks 15 min AMRAP 14 KBS (50/35#) 7/side KB Reverse Lunges (50/35#) 7/side KB S2OH...
by Derek | Jul 4, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance 30 min AMRAP 20 Alt. DB Snatch 15 Box Jumps with Step Down (24/20”) 10 HSPU or Seated DB Press 400 m Run
