6.20.23 WOD
3 Rounds: :30 bike 20 Arm circles with 2.5 plates each way 5 push-ups 10 Empty BB bench 20 Band pull aparts. Then.. Bench Max out (week 1 of 2) EMOM 5 Min 1 – 8 @ 50% Min 2 – 6 @ 55% Min 3 – 5 @ 60% Min 4 – 3 @…
6.19.23 WOD
3 Rounds 10 Wallball 15 Push-Ups 20 Lunges Then.. Back squats 8 Reps *The goal for this week is to use the same weight as last week and perform 8 reps instead of 7 reps Then.. 3 rounds 400m Run 20 Toes to Bar 20 V Ups
6.18.23 WOD
EMOM x 4 min 5 Tuck Crunches 5 Sit Ups :10 Sec Hollow Hold with Flutter Kick then: 3 Rounds Not For Time: 10 Dips 10 DB Hammer Curls 12 DB Lateral Flies Then.. 20:00 AMRAP 20 KBS 20 Hand Release Push Ups 20 Walking Lunges :30 Sec Side Plank R :30 Sec Side Plank…
6.17.23 WOD
0-8min… 3 Rounds: 250m Row 200m Run 8-16min… 3 Rounds: 20 Hang Power Snatches 75/55 30 Air Squats 16-24min… 3 Rounds: 250m Row 200m Run 24-32min… 3 Rounds: 20 Hang Power Cleans 95/65 20 Toes to bar
6.16.23 WOD
Every :30 Sec x 6 Sets 3 Power Snatch @ 95/65 rest 1 Min: Every :30 Sec x 6 Sets 3 TnG C&J @ @ 135/95 rest 1 Min Every :30 sec x 6 Sets 4 Bar Facing Burpees more Then… Front squat Every 1:30 x 6 Sets: 1 Tempo FS (3 sec down, 1…
6.15.23 WOD
Every 2 Min x 4 Rounds: (32 Min Total) 1: 200m Run + 6/5 Strict Chin Ups 2: 9 DB Deadlifts + 7 DB Hang Power Cleans + 5 DB STOH + 3 Devils Press 3: 12/9 Cal Row + 12 Push Ups 4: 12 Box Step Ups + 10 DBL DB RDLs + 8…
6.14.23 WOD
EMOM x 10:00 (5 Sets) MIN 1 5 Pause Deadlifts — pause 1 sec at the knee before finishing your rep Min 2. 15 med ball Hamstring Curls Then… For Time: 50 Wallballs 40 Alt DB Snatch 30 Single Arm DB Front Rack Walking Lunge Steps 20 Box Jumps 100m Farmers Carry 20 Box Jumps…
6.13.23 WOD
2 rounds: 10 Band Pull Aparts 8/8 banded Strict press 5 Scap Pull Ups 5 Empty BB Bench Press 3 Down Dog to Press UP Thenn… E3MOM x 15Min 2 Bench Press + 6 Wide Grip (snatch grip) Bent Over BB Rows + 6 Reverse Neutral Grip (palms up) BB Bent Over rows + 10…
6.12.23 WOD
Warm-Up Metcon 3 Rounds 5 Touch and Go Squat Cleans 95/65 3 Wall Walks 5 Box Jumps Then… Back Squat Double Progression Week 2 7 Reps x3 *The goal for this week is to use the same weight as last week and perform 7 reps instead of 6 reps Then.. 10 Rounds For Time 3…
6.11.23 WOD
3 sets Not For Time: 10 Alt Cossack Squats ( 6-8 Single Leg RDL on R 6-8 Single Leg RDL on L 20 Glute Bridges (hold db across hips if able) more Then.. 5 Rounds For Time: 200m Run 16 alt Single Leg V-Ups 12 DB Hang Clean and Jerk