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…
STRENGTH FRONT SQUATS EVERY 75 SEC X4 6 FRONT SQUATS @ 40-50% EVERY 90 SEC X6 (9 MINS) 3 FRONT SQUATS @ 70% + 6/6 SA DB OH REVERSE LUNGES EMOM 5 1 FRONT SQUAT @ 80-90% PRE WOD 3 ROUNDS 3 THRUSTERS 6 PULLS UP WORKOUT OF THE DAY “FRAN” – RX 21 –…
3:00 cardio 20 BANDED CURLS 10 PUSHUPS 1:00 BANDED LAT STRETCH 20 BENCH DIPS 1:00 SIDE PLANK E/s THREAD THE NEEDLE STRETCH PUMP PARTY BENCH PRESS BUILD TO A HEAVY 3 BENCH PRESS (10 MINS) THEN – 3 SETS 5 REPS @ 80% OF TODAYS HEAVY 3 REPS + 10 DB CURLS THEN – 2…
