9.30.22 WOD
Snatch warm-up then.. 400m row 15 hang power snatch 15 box jumps 24/20 *step down 15 t2b 15 OHS 15 up downs Rest 2:30 minutes x 4
9.29.22 WOD
General warm up Then.. EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Deadlifts 225/155 or 60% EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Bench Press 135/75 or 60% Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 or 80% EMOM x 4min. 60 Double Unders EMOM x…
9.28.22 WOD
General warm-up Then.. 0-8min…3 Rounds:250m Row10 Burpees Over The Bar 8-16min…3 Rounds:200m Run10 Thrusters 16-24min…3 Rounds:250m Row10 Burpees Over The Bar 24-32min…3 Rounds:200m Run10 Thrusters 32-40min:Max Sit-Ups in remaining time….
9.27.22 WOD
3 Sets – Increase Your Run Pace Each Set Run/Row 400m 5-8 Wide Grip Strict Pull Ups 12 Walking Lunge 6/leg rest walk 30sec between sets Right into.. 2 Sets: 10 butterfly position glute bridge (feet facing each other) 20/20 mini band standing kick backs THEN.. Back Squat 10X1; 1 rep Every 20sec x 24…
9.26.22 WOD
Warm-up 20 Jumping jacks 20 Air squats 10 Alt Lizard 20 Alt Shoulder taps 2min Cardio THEN.. 12 Empty bar deadlifts 9 Empty bar PC 6 Empty bar Press into.. 3min to build to starting weight for “DT” Then.. 7 Rounds: (21min. total) Min. 1: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Min….
9.24.22 WOD
JUST CARDIO + CORE…. 5 Rounds: Min. 1) 50sec. Plank Min. 2) 15/12 Calorie Row Min. 3) 50-75 Double Unders Min. 4) 10-15 DB Russian Twists 35/25 Min. 5) 15/12 Calorie Assault Bike Min. 6) 12-15 Weighted Hanging Knee Raises w/db Min. 7) Rest Left + Right = 1 rep on Russian Twists
9.24.22 WOD
Warm-up “Upper body BURN” Every 60sec. complete 1 Round of: 1 Wall Climb 5 Push-Ups 20 Mt. Climbers 1/2 count x5min Then… 35min. running clock… 2000m Row (switch every 250m)- partner holds plank while partner rows 150 American KB Swings 53/35 100 Bench press 135/95 Can you complete 2 rounds?!?!
9.23.22 WOD
Warm-up 2min any machine 20 Squat jumps 20 Banded Pull Aparts + 3 Burpees 6 situps 9 Box jumps/step ups Then.. STRENGTH 4 Sets 5 Hang Power Cleans (Build) Immediately into… Max Push Press Immediately into…. Max Shoulder Accessory Movement** Rest 1-2min. Between Sets. Set 1.) Lateral DB Raises to failure Set 2.) Front DB…
9.22.22 WOD
5 Sets: 5 Rep Reverse Incline Barbell Bench Press (Keep Reps light enough that failing the last rep isn’t an option.) *** Super Set *** 10-12r DB Floor press 20 Plated Reverse sit-ups 10 DB Zottman Bicep Curls (20/15+) Rest 60sec. After Each Set 5 Sets: 3 Front squats with :2 pause @ Bottom ***…
9.21.22 WOD
20min. Running Clock… EMOM x 5min. 15/12/9 Cal EMOM x 5min. 5 Deadlifts 225/155 EMOM x 5min. 15/12/9 Cal EMOM x 5min. 5 Deadlifts 275/185 THEN.. “Quick burner” 10min. AMRAP: 30 Russian KB Swings 70/53 30 Double Unders 15 Sit-Ups (feet anchored)