by Derek | Feb 13, 2022 | Uncategorized
HAPPY VALENTINES DAY!! PARTNER WORKOUTS 12 Min AMRAP 50 Goblet Lunge Buy in (35/25#) 10 Deadlifts (70/50kg) 10 Box Jump/Step ups (20/24″) *Partners may share work on the lunges, switching at any time. Lunges are only done at the beginning *One partner works at a...
by Derek | Feb 12, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets of (up to 20 min) 1 Clean pull + 1 Hang Squat Clean + 1 Split Jerk *rest 2 min between sets B. Partner or Individual WOD (15 min CAP) 10 Rounds or 5/person Alt. Rounds 5 Thrusters (40/30kg) or use DB’s 5 Pull-ups or Ring Rows into 10...
by Derek | Feb 11, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets of 1.1.1 Power Snatch Cluster *do 1 reps, rest 10s, do another rep, rest 10s, do last rep then rest 2 min OR Every 2:30 min x 5 sets 8 Alt. DB Snatch 5 Box Jumps 8 Alt. DB Snatch *optional core hold of choice for 30s B. Every 2 min for 10...
by Derek | Feb 10, 2022 | Uncategorized
Make up day
by Derek | Feb 9, 2022 | Uncategorized
WORKOUT OF THE DAY 5 sets of A1. 30 DUs or 60 Singles + 10 Knees to Elbows or Knee Raises; 30s rest A2. 10 Burpee Pull-ups(Ring Rows); 1 min rest B.100 Thrusters for time (40/30kg) or use DB’s *every time you break complete 1 round of Cindy (5 pull ups (Ring Rows),...
by Derek | Feb 8, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of (up to 15 min) Front squats: 6, 6, 4, 4, 2, 2 with BB or double reps with DB’s *rest 2 min between sets B. 20min EMOM 1st: 6/arm DB Hang C&J (50/35#) 2nd: 10 Lateral Burpees over Rower 3rd: 12 Alt. DB Snatch (50/35#) 4th: 15/12 Cal...
by Derek | Feb 7, 2022 | Uncategorized
WORKOUT OF THE DAY A. Push Jerk Waves (up to 20 min) Wave 1: 5, 4, 3 (60s rest after each set) Wave 2: 4, 3, 2 (90 sec rest after each set) Wave 3: 3, 2, 1 (2 min rest after each set *increase weight as reps decrease B. For time (15 min CAP) 20-18-16-14-12-10-8-6-4-2...
by Derek | Feb 6, 2022 | Uncategorized
WORKOUT OF THE DAY A. EMOM for 15 min 1st: 3-5 Strict C2B Pull-ups or Strict Pull-ups 2nd: 5-8 Pull-ups or Ring Rows 3rd: Rest or 30s Hollow Body Rocks B. 30min @ easy pace 1 min of Bear Crawl 1 min of Bike 1 min of Step-ups (24/20”) 1 min of Row 1 min of Plank 1 min...
by Derek | Feb 5, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of (up to 15 min) 4 Front Squats with BB or 8 with DB’s *2 min rest between sets B. For total Cals/Skips 8 min Max Cal Row rest 2 min 6 min Max Cal Bike rest 2 min 4 min Max DUs or...
by Derek | Feb 4, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of 3 Pull-ups + 3 C2B Pull-ups + 3-5 Pistols/leg *rest 1-2 min between sets OR 6 sets of 6-10 Pull-ups or Ring Rows + 3-5/leg Weighted Split Squats *rest 1-2 min between sets B. 16 min AMRAP 2 Devils press (40/25# per hand) 2 Alt DB...
