by Derek | Jun 21, 2020 | Uncategorized
Lifestyle (Barbell Free) EMOTM for 12 min 1st: 6/side DB Hang Clean and Jerk 2nd: 30s Side Plank (alternate each round) WOD Below Performance Every 2 min for 6 sets 6 Hang Squat Cleans + 1 Push Jerk then 5/2, 4/3, 3/4, 2/5, 1/6 For time (20 min CAP) 27 – 21 – 15 – 9...
by Derek | Jun 20, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2 min for 5 sets 5 DB Floor Press + 10 Box Dips Performance Every 2 min for 5 sets 5 Floor Press For time (15 min CAP) 100 – 80 – 60 – 40 – 20 DU’s or 2x Singles 50 – 40 – 30 – 20 – 10 Sit-ups 200m...
by Derek | Jun 19, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance 25 min AMRAP 3 – 6 – 9 – 12 – ….etc reps of Cal row KBS (50/35#) Wallballs (20/14#) *complete on own or share with a partner Tabata (8 min) Plank up downs...
by Derek | Jun 18, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min x 5 sets 10 Alt. DB Snatch 30-45s Plank 20 min AMRAP 10 DB Power Clean 10 DB Front Squats 7 Lateral Burpees Over DB’s 400 m Run Performance Every 2:30 min x 5 sets 3 Power Snatch 20 min AMRAP’ 7 Power Clean (60/40kg) 7 Front...
by Derek | Jun 17, 2020 | Uncategorized
Lifestyle (Barbell Free) & Performance For total Reps 30s on; 30s off x 5 sets Sit-ups Single Skips Rest 2 min 30s on; 30s off x 5 sets SlamBalls (25/15#) Cal Bike Rest 2 min 30s on; 30s off x 5 sets Alternating Reverse Lunges Cal...
by Derek | Jun 16, 2020 | Uncategorized
Lifestyle (Barbell Free) Every 2:30 min for 5 sets 1 min of Row 10 seated DB Press 4 Rounds of 200m Run 15 “Pulling” 15 “Pushing” 200m Run 12 DB Snatch Performance Every 2:30 min for 5 sets 1 min of Row 5 Press 4 Rounds of 200m Run 8 Bar...
