11.19.22 WOD
Teams of 2 Buy In: 100 deadlifts 185/125 Then, 5 rds 50 / 40 cal row (split) 25 synchro burpees (together) 50 wall balls (Split) *40 min cap
11.18.22 WOD
3 rounds: 10 Monster band walk fwd + back 10 Heels elevated squats on 15# plate 10 Alt lizard 4 Down ups 10 walking lunges Then.. 28min. EMOM: Min. 1) 5 Back Squats out of the rack (60-65% of 1RM Min. 2) 15-20 V-ups Min. 3) 12/9 Cal Assault Bike (Max :30) Min. 4) 12…
11.17.22 WOD
Bench Press – Every 2:30 x 4 Sets : 6 reps @ 60-70% of your 1RM Bench Press 10 DB lat pull over 10 Heavy DB Lat raise You can build in weight on your 4 sets of 6 bench press. Starting weight should be somewhere around 60% THEN.. 15min. to finish… 10-9-8-7-6-5-4-3-2-1 Pull-ups/Body rows…
11.16.22 WOD
Squat Clean Every 2min. x 3 Rounds: 12/9 Calorie Assault Bike 3 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 12/9 Calorie Assault Bike 2 Squat Cleans Rest 1min. (Add some weight) Every 2min. x 3 Rounds: 12/9 Calorie Assault Bike 1 Squat Clean *Your goal today is to slowly work…
11.15.22 WOD
EMOM x 12mins1st – 12 -15 Empty Barbell Hang Muscle Snatch2nd – Row 25sec @ high Effort3rd – Leg raises Then.. Strength 1-1/4 Barbell Strict Press; 10,10,10,10 Every 2:30min. This should feel light. Focus on hitting all 10 reps for each set with a little bit left in the tank at the end of your…
11.14.22 WOD
Week 2 We are going to spend the next few weeks focusing on single leg (unilateral) strength. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional…
11.7.22 WOD
We are going to spend the next few weeks focusing on single leg (unilateral) strength. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats…
11.6.22 WOD
30min @ easy to moderate pace 200m Run 15 Elbow to Tall Plank 15 Air Squats Row 250/200m 20 Flutter kicks 1/1 50 Backward Single Unders (cap yourself at 1min) Then..
11.5.22 WOD
Amrap 12min alt 1:1 rds 6 Burpee box jump overs 24/20 8 Hang power snatch 95/65 10 Thrusters *intent is UB rds Directly into 12 min for max thruster from Rack Rest 2 min 5 min max calories (row) Rest 1 min 5 min max calories (bike)
11.4.22 WOD
Strength Bench Press @ 85+ Your goal is to try and lift 2.5-5% more weight than last week. Superset Deadlift @85%+ Your goal is to try and lift 2.5-5% more weight than last week. Warm-up 3 reps @ 50% 3 reps @ 65% 3 reps @ 75% 15min. EMOM: Min. 1) 5 Bench Press @82%…