This is our last week of the bridge! Then, next week, we will get back to traditional strength percentages and classic conditioning! General warm up + Squat prep Then… EMOM x 10min. Odd: 5 Thrusters 70-80% Even: SPRINT Cal (Every other round do 15 Toes-To-Bar/Knee raise) immediately into; EMOM x 10min. Odd: 5 Back Squats…
Bridge week #2 This is our last week of the bridge! Then, next week, we will get back to traditional strength blocks and classic conditioning! Sunday Funday 5 Rounds For Time: Row 20/15 Calories 40 Double Unders/50 singles Rest 1:00 Bike 15/12 Calories 30 Ab Mat Sit-Ups/20 GHDs Rest 1:00 Then.. 100 Banded tricep push…
3x :20 plank on hands :20 side plank on forearm with rotation R :20 side plank on forearm w/rotation Then… 2x 10 air squats 10 Squat and reach https://youtu.be/H-T1kqSpecM 10 Alt reverse lunges 10 Ring rows 3/3 Db Snatch each arm. Practice Split snatch Then.. Partner WOD AMRAP 35 Row 1k (switch every 250m) 30…
Friday Bike/row/ski :20 sprint 10 Cossack Squats 20 each of Y-T-W on floor 50 Mountain Climbers (Total) 5 Push press 5 Muscle cleans 3x Then… EMOM x 4min. Odd: 10/7 Cal Even: 50 Double Unders/50s EMOM x 4min. Odd: 3 Hang Power Cleans + 3 Push Press Even: 15-18 Wall Balls EMOM x 4min. Odd:…
1x 40 Jumping jacks 20 Air squats 10 Alt lizard stretch with rotation :20 Glute bridge hold + 20 glute bridge reps + :20 Hold 10 Mini band lateral walk steps L/R 2x 10 Cals Then.. Front squat + Deadlift warm up. Build to 60-75% •You can start light and build during the workout. 4…
Warm-up 3x 50 Single 20 Alt Side to Side Lunges 20 each of Y-T-W – done on floor 10 Empty bar bench press -add a little weight each round THEN.. Running clock 0-4min 400m Run 10 Unbroken Bench Press Max STRICT Pull-Ups/Ring rows or Double DB Bent over row in remaining time… 5-6min Rest 6-10min…
EMOM x 3min. 10/7 Cal EMOM x 3min. 3 Power Clean and Jerks @50-60% of 1RM EMOM x 3min. 10/7 Cal EMOM x 3min. 2 Power Clean and Jerks @60-70% of 1RM EMOM x 3min. 10/7 Cal EMOM x 3min. 1 Power Clean and Jerk @70-80% of 1RM *You stay on each section for 3min….
UPCOMING PROGRAM NEWS! We have a NEW training cycle starting 8/8/22! We are going to build on a few things from the last cycle while also adding an emphasis on some new movements and supersets. Full details below: What each week will look like this: Monday – OLY Lift + Back Squat + Conditioning Tuesday…
Get as far as possible in 35min… 200m run 70 Double-Unders/100s 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups anchored w/kb 200m run 40 KB Swings 200m run 30/30/30 DB lat raises/Front raises/Reverse flys 200m run 20 Up Downs 200m run * When you finish, go back through AGAIN with 12/9 Cals on…
Hang cleans + 2 jerks to max in 12-15 min or Snatch + 2 OHS to max in 12-15 min THEN.., PARTNER WOD AMRAP 25min “I Go, You Go Style” 2 Deadlifts 185/135 5 Toes-To-Bar 7 Cal UPCOMING PROGRAM NEWS! We have a NEW training cycle starting 8/8/22! We are going to build on a…
