Jan 30/23.
Strength: Snatches 10 min EMOM: 1 hang Sq Sn + 1 Sq Sn. WOD: 21-15-9 Deadlifts (155/225) KBS (35/55) Goblet KB Sq (35/55).
Jan 27/23.
Strength: Back Sq 3 reps - 8 rounds every 90 sec. WOD: 16 min EMOM Odd: 12 Burpees Even: MAX box jump overs with step down. > score =...
Jan 26/23.
Strength: Jerks 2 reps - 10 min EMOM >building in weight. WOD: 20 min EMOM Min 1: max cal row Min 2: max WB Min 3: max cal bike Min 4:...
Jan 25/23.
Strength: DL 3 reps - 8 rounds every 90 sec. Start at 70% and increase throughout. WOD: 16 min AMRAP 1,2,3,4 ... Power Cleans 105/155...
Jan 24/23.
Strength: Bench Press 2 Reps> 8 rounds every 90 sec. WOD: 21-18-15-12-9 Front Sq (85/115) HSPU DU's@ double reps.
Jan 23/23.
Strength: 10 min Emom- Odd : pull-ups - choose your own reps ( strict , kipping or butterfly) Even: 35 sec Hollow hold. WOD: 6 Rounds 10...
Jan 20/23.
Strength: Snatch Complex 8 rounds - 90 sec 1 power Sn + 1 Sq Sn + 1 OHS. WOD: BB@55/75 Reps - 2,4,6,8.... For each AMRAP. 5 min AMRAP...
Jan 19/23.
Strength: HSPU/HS walk 12 min EMOM: 1- 40 sec HS Hold 2- 40 sec HS pike walk around box. 3- MAX set of UB kipping hspu 4- REST. WOD: 10...
Jan 18/22
Strength: C&J 8 rounds - 90 sec 1 power clean & jerk + 1 Sq clean & jerk + 1 split jerk. WOD: 4 Rounds > BB@95/135. 12 HP Cleans 12 T2B...
Jan 17/23.
Strength: Core 12 min EMOM: 1- 45 s L plank 2- 30 Hollow Rocks 3- 45 s R plank. 4- 50 s Slow Mtn climbers. WOD: 20 min EMOM- Min 1- 10...