Thursday Nov 30
A) 9 min EMOM: 2 Squat Clean + 1 Split Jerk Add weight every 3 sets, build to a moderate weight with no fails B) 15 min amrap 20 cal row...
Wednesday Nov 29
Wod A) snatch: 12 mins to establish a heavy single B) 25 min EMOM: 1st min: 10-12 HR Pushups 2nd min: 1 tough TGU/arm 3rd min:...
Tuesday Nov 28
Wod A) 4 sets of: Bench Press x 5-7 reps @ 20X1 Rest 60 seconds between sets, increase weight each set B) 4 sets of: Romanian Deadlift x...
Monday Nov 27th
Wod A) back squats 8-6-4 all tough sets rest 2 mins between sets B) 20 min amrap 10 KB swings 55/35 10 Box jumps 24/20 10 Push press 115/75
Friday Nov 23
Wod A) 12 mins to establish a heavy single: Squat Clean & Jerk B) 25 min EMOM: 1st min: 10-15 Pushups 2nd min: 45s air squats 3rd min:...
Thursday Nov 22
Wod A) 4 sets of: Bench Press x 6-8 reps @ 20X1 Rest 60 seconds between sets, increase weight each set B) 4 sets of: Romanian Deadlift x...
Wednesday Nov 21
WOD A) 5 min amrap: HSPU - score is completed reps *scale to push press @ 65% of BW B) 15 min AMRAP 15 cal row 15 Burpees C)...
Tuesday Nov 20th
Partner wod 10 rounds (each) for time 5 pull-ups 10 power cleans 95/65 15 wall balls *1 partner works, while 1 partner rests, partner 1...
Monday November 20
WOD A) back squats 10-8-6 all tough sets rest 2 mins between sets B) 20 min amrap 5 Deadlift 225/155 10 Box jumps 24/20 15 Push-ups
Saturday Nov 18
Barbell: A) Every 90 secs x 7 Sets: 3 Hang snatch Increase weight each set Every 90 x 5 sets: 3 snatch Increase weight each set Every...