June 9/23.
Strength: HSPU/WALK 12 min EMOM: 1: 35 sec HS hold 2: 40 sec Plank shoulder taps 3: MAX kipping HSPU 4:40 sec HS Pike walk around box....
June 8/23.
Strength: Power Sn 2 Reps @ 80 % 8 rounds - every 90 sec. WOD: Tabata Air Squats Pull-ups Sit-ups Push-ups.
June 7/23.
Strength: C&J 8 rounds - every 90 sec. 1 Power Cl + 1 Sq Cl + 1 Jerk. Partner WOD: 20 min AMRAP-BB@65/95. 10 Syncro Bar Over Burpees 20...
June 6/23.
Strength: CORE 12 min EMOM: 1- 45 sec L plank 2- 45 sec R plank 3- 45 sec plank 4- 45 sec FK. PARTNER WOD: 3 Rounds 20 Syncro DB SN...
June 5/23.
Strength: Pull-ups/Dips 10 min EMOM: Odd: 4 st pull-ups + 6 kipping pull-ups Even: 4 st dips + 6 kipping dips. Partner WOD: 3 Rounds 400m...
June 2/23.
Strength: HSPU 12 min EMOM: Min 1: strict HSPU (pick your own reps) Min 2: 45 sec plank Min 3: kipping HSPU (pick your own reps) Min 4:...
June 1/23.
Strength: DL 12 min EMOM: 1-3: 3 reps 60% 4-6: 2 reps 70% 7-9: 1 rep 80% 10-12: 1 rep 90%. WOD: Part A: 6 min 800 m Run MAX 1 rep snatch...
May 31/23.
Strength: Bench Press 2-2-2-2-2. WOD: FT 20 OHS (85/115) 500m Row or 20/25 cal bike 3 Wall walks 2 Rope Climbs 20 HSPU 2 Rope Climbs 3...
May 30/23.
Strength: Front Sq 6 rounds - every 90 sec 2 reps with a 3 sec pause at bottom. WOD: 10-9-8.....3-2-1. DL HR pushups Sq Clean BB@105/155.
May 29/23.
Strength: CLEANS 12 min EMOM: Min 1-3: 3 Reps @ 60% Min 4-6: 2 Reps @ 70% Min 7-9: 2 Reps @ 80% Min 10-12: 1 Rep @ 90%. WOD: 3 min window...