Tuesday June 30, 2020

Tuesday June 30, 2020

Lifestyle (Barbell Free) Every 2 min for 7 sets 8 KBS + 4/side KB Jerk 15 min AMRAP 20 Slamballs 20 Squats with Slamballs *Every 2 min complete 15 Sit-ups Performance Every 2 min for 7 sets 1 Hang Power Clean & Jerk  + Power Clean & Jerk 50 Power Cleans for...
Monday June 29, 2020

Monday June 29, 2020

Lifestyle (Barbell Free) Every 2 min x 5 sets 10 Goblet Squats + 10 Air Squats WOD Below but use DB’s Performance Every 2 min x 5 sets 5 Front Squats 3 min AMRAP 21/15 Cal Row 21 Lateral Barbell Burpees Max Front Squats in remaining time (30/25kg) 3 min rest 3 min...
Sunday June 28, 2020

Sunday June 28, 2020

Lifestyle (Barbell Free) & Performance 90s work; 30 s rest x 5 sets 5 Hang Power Clean or use DB’s AMRAP Single Skips in Remaining time 3 rounds for time (18 min CAP) 400m Run 21 Hang Power Clean (30/20kg) or use DB’s 12 Pull-ups or Ring...
Saturday June 27, 2020

Saturday June 27, 2020

Lifestyle (Barbell Free) & Performance 30 min AMRAP (Partner) 400m Medball Run (20/14#) 100 Sit-ups DB Thrusters (50/35#) 400m Medball Run (20/14#) 60 Slamballs (25/15#) 40 Burpees 400m Medball Run (20/14#) 30 Alt. DB Snatch (50/35#) 20 DB Push Jerk (50/35#) OR 30...
Friday June 26, 2020

Friday June 26, 2020

Lifestyle (Barbell Free) Every 2:30 min for 5 sets 5/ arm Single Arm KB Deadlift (inside feet) + 30s Superman Hold WOD below Performance Every 2:30 min for 5 sets 3 Sumo Deadlifts 3 Rounds of 1 min of Wallballs (20/14#) 1 min of SDLHP (35/25kg) or use KB 1 min of Box...
Thursday June 25, 2020

Thursday June 25, 2020

Lifestyle (Barbell Free) & Performance Every 2 min for 5 sets 3 Floor Bench Press or use DBs + 5-10 Push-ups (deficit) 4 Rounds of (20 min CAP) 6 Strict Pull-ups or Ring Rows 20 DB Front Squats (50/35#) 400m Run
Wednesday June 24, 2020

Wednesday June 24, 2020

Lifestyle (Barbell Free) Every 2 min for 5 sets 10 KBS + 10 Seated DB Press WOD Below Performance Every 2 min for 5 sets 1 Squat Snatch + 5-10 HSPU 2 Round of (20 min CAP) 8 Power Snatch (60/40kg) or 16 Alt. DB Snatch 8 Bar(DB) Facing Burpees into 2 Round of 8 Power...
Tuesday June 23, 2020

Tuesday June 23, 2020

Lifestyle (Barbell Free) Every 3 min for 3 sets 12 Goblet Squats with 3s pause in bottom of each rep + 30s AMRAP of Jumping Lunges WOD Below Performance Every 3 min for 3 sets 12 Back Squats (~70% of max) 15 min AMRAP 15 DB Thrusters (50/35#) 60 Single Skips 15 C2B...
Monday June 22, 2020

Monday June 22, 2020

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...