by Derek | Jan 24, 2022 | Uncategorized
WOKROUT OF THE DAY A EMOTM for 15 min 1st: at 0s and 30s complete 3-5 C2B Pull-ups or Pull-ups or Ring Rows 2nd: 1-3 Wall Walks or attempts 3rd: 30s Hollow Body Hold B. 10 min AMRAP 6 Power Cleans (60/40 kg) 12 Pull-ups or Ring Rows 24 DUs or 50 Singles C. HS hold/...
by Derek | Jan 23, 2022 | Uncategorized
WORKOUT OF THE DAY 5 sets of (20 min) A1. Bent Over Row x 5-8 reps @ 31X1 A2. Floor Press x 5-8 reps @ 21X1 A3. 60s Plank *use BB or DB’s B. 5 sets of (15 min) 2 min work: 1 min rest 10/8 Cal Bike 10 DB Reverse Lunges (40/30#) AMRAP Thrusters in remaining time (35/25...
by Derek | Jan 22, 2022 | Uncategorized
WORKOUT OF THE DAY A. For time 50-40-30-20-10 Cal AB Box Jump Overs (24/20) DUs or x2 Singles B. Core 3-5 sets 5 hollow body rocks + 5 v ups + 5 tuck ups + 10second hollow body hold *aim to do set unbroken then rest after each set as needed ...
by Derek | Jan 21, 2022 | Uncategorized
WORKOUT OF THE DAY A. Reverse Tabata (12 min) 10 sec work: 20 sec rest alt. between Beat Swings T2B or Hanging Knee Raises Hollow Body Hold B. 20 min AMRAP 20 Hang Power Cleans (40/30kg) 20 HSPU or seated DB Press 20 Front Squats (40/30kg) or use DB’s...
by Derek | Jan 20, 2022 | Uncategorized
Make up day
by Derek | Jan 19, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 1 Power snatch + 1 Hang squat snatch + 1 OHS *may also spend the time to work on snatch technique and work with lighter weights and higher reps Or Every 2:30 min x 5 sets 8 Double DB Snatch + 4 Double DB Hang Snatch + 2 DB...
by Derek | Jan 18, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2 min x 5 sets Push Press 6, 5, 5, 4, 4 *us BB or DB’s B. 30 min @ easy pace 250m row 10 Alt. DB TGU (35/25#) 10 Alt. Goblet Curtsey Lunge (35/25#) 20 Cal Bike 10 Burpee Step-ups (24/20″) 5/arm DB OHS or Goblet Squats (35/25#)...
by Derek | Jan 17, 2022 | Uncategorized
WORKOUT OF THE DAY A. RMU progression/practice (10-15 min) B. For time In 12 min complete 21-15-9 reps of Cal row T2B or Hanging knee Raises Deadlifts (100/70kg) or use KB’s *rest remainder of time *score is time or CAP + missed reps into In 12 min complete 3...
by Derek | Jan 16, 2022 | Uncategorized
WORKOUT OF THE DAY A. Front Squat (20 min) 8, 6, 6, 4, 4, 2 or Double KB/DB Front Squats 12, 10, 8, 8, 6, 6 *lots of time to warm up and have adequate rest between sets B. For time (10 min CAP) 10-9-8-7-6-5-4-3-2-1 Power Cleans (60/40kg) or use DB’s 30 DUs or 60...
by Derek | Jan 15, 2022 | Uncategorized
WORKOUT OF THE DAY 3 set @ SUSTAINED effort 9 min AMRAP 15/12 Cal Bike 15 KBS (35/25#) 20/15 Cal Row 15 DB Hang Clean & Jerk (25/15# per hand) *rest 3 min between
