Friday August 14, 2020

Friday August 14, 2020

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...
Thursday August 13, 2020

Thursday August 13, 2020

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...
Wednesday August 12, 2020

Wednesday August 12, 2020

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...
Tuesday August 11, 2020

Tuesday August 11, 2020

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...
Monday August 10, 2020

Monday August 10, 2020

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...
Sunday August 9, 2020

Sunday August 9, 2020

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...
Saturday August 8, 2020

Saturday August 8, 2020

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

Friday August 7, 2020

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...
Wednesday August 5, 2020

Wednesday August 5, 2020

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...