Tuesday 10162018

Core -x3 20 sec hollow hold 20 vtucks 20 sec supernan Strength 5×3 Back squats 5 sec pause (ramping ) Wod 16 minute AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10,...

Monday 10152018

Core x2 20 1 leg vsnaps 20 1leg glute bridge 1 min plank Strength 4×2 clean pulls 4×2 Hang power cleans 4×2 hang squat clean Wod – 18 min cap 50 wallballs 50 pull-ups 30 wallballs 30 ctb pull-ups 20 wallballs 20 bar...

Thursday 10112018

Warmup Core –  2×25 good mornings bar  2×25 vsnaps  Strength – Split jerks  2-2-2-2-2 Dork 20 min cap  6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees Men: 1.5-pood kettlebell Women: 1-pood...

Wednesday 10102018

Core 3 x15 glute bridges  3 x10 parallelte leg raises over plate  Strength  Emom 10 min  5 Sumo deadlift( ramping ) Wod  7 min AMRAP 3 strict pull-ups  3 squat cleans 185/135 3 ring dips  Rest 3 min  7 min AMRAP  3...