by Derek | Feb 3, 2022 | Uncategorized
Make up day
by Derek | Feb 2, 2022 | Uncategorized
WORKOUT OF THE DAY A. 6 sets of (up to 20 min) Push press 4, 4, 3, 3, 2, 2 *complete with BB or double reps with DB’s *2 min rest between sets B. For time (15 min CAP) 21-15-9 Squat clean (60/40kg) or use DB’s Bar facing...
by Derek | Feb 1, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets (up to 15 min) Snatch pull + hang power snatch + hang full Snatch B. Increasing Effort Bike (25 min CAP) 3 rounds: 20 cals @ moderate pace 1 min rest between sets into 2 rounds: 25 cals @ mod-hard pace 2 min rest between sets into 1-2...
by Derek | Jan 31, 2022 | Uncategorized
WORKOUT OF THE DAY 4 sets of A1. 8/leg Skater Squats; 1 min rest A2. 8/leg Single Leg Deadlift; 1 min rest *use DB’s B. For time (20 min CAP) 100 DUs or 200 Singles 50 Wallballs (20/14#) 40 KBS (50/35#) 30 Pull-ups 20 Power Cleans (40/30kg) or use DB’s 10 Bar...
by Derek | Jan 30, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets of 10 HSPU or Seated DB Press + 30sec hollow hold *rest 1 min between sets B. For total time (25 min CAP) For time 12-9-6 reps of Burpee Box Jump Overs (24/20”) Thruster (40/30kg) or use DB’s T2B or Hanging Knee Raises Rest 3 min between B...
by Derek | Jan 29, 2022 | Uncategorized
WORKOUT OF THE DAY 4 sets of A1. 5 Push Jerk with BB or 10 with DB’s A2. Strict Pull-up or Ring Row AMRAP *rest 60-90s between sets B. 25 min @ moderate/easy pace 400m row 15 H.R. Push-ups 10 Strict T2B or V-ups 20 Alt. Cossack Squats 100 Single...
by Derek | Jan 28, 2022 | Uncategorized
WORKOUT OF THE DAY A. “NOVAH” 18 min AMRAP 3 Bar Muscle-ups or (6 Pull-ups + 6 Ring Dips) 5 Strict HSPU or Seated DB Press 5/arm DB OHS Squats (50/35#) or Goblet Squat 10 Burpees Into 10 min to find max Squat Clean + Front Squat + Jerk B. Core: Every 3:30min x4 sets...
by Derek | Jan 27, 2022 | Uncategorized
Make up day
by Derek | Jan 26, 2022 | Uncategorized
WORKOUT OF THE DAY A. 5 sets of Front Squat x 6 reps with BB or x 10 reps with DB’s *rest 1-2 min between each set B. 10 Rounds for time (25 min CAP) 10 Alt DB Snatch (50/35#) 10 DB Push Jerks (50/35# per hand) 5 DB Facing...
by Derek | Jan 25, 2022 | Uncategorized
WORKOUT OF THE DAY Complete at Moderate effort A. 10 min AMRAP 12 Alt DB Snatch (50/35#) 16 Goblet Squats(50/35#) 20 Cal AB Rest 5 min between A & B B. 10 min AMRAP 200m Row 20 Slamballs (25/15#) 20 Goblet Reverse Lunges with Ball (25/15#) Rest 5 min between B...
