Wednesday 12052018

Warmup / core x2 10 Barbell Good Mornings 20 Dumbbell Box Step-Ups /dbells 30 Glute Bridges / weighted Rest 2:00 between sets. For time : 50 GHD Sit-Ups/ sit-ups 100′ Handstand Walk/ 30secx2 hold 20 DBall Cleans (130 /100)or dble kB front rack lunge A...

Tuesday 12042018

Core – X2 50 hollow rocks 50’ walk 2×53/35 oh 30 vsnaps 30 Russian twists 30 sec hollow hold Strength E2MOM 5 push jerks 4 push jerks 3 push jerks 2 push jerks 1 push jerk Start around 65/70 % OF YOUR 1RM Wod- Ascending Ladder for 7 Minutes: 3 Deadlifts, 3...

Monday 12032018

Warmup x2 2 Laps 10 /1 Leg glute bridge /plate 15 good mornings / bar 10 back squats 10 front squats 20 du -2min couch stretch Strength Back squats 6-4-3-2 76-87% Front squats 3×5 71-77% Wod For Time: 60 Double-Unders/60 singles 30 Dumbbell Power Snatches 60...

Friday 11302018

Core – 3x 25 vsnaps 15 weighted glute bridges Strength – Emom 8 min 2 squat cleans (ramping ) 1 jerk WOD 7 rounds for time of: 10 burpees 6” target 20 sit-ups

Thursday 11292018

Warmup Gymnastics 2 min amrap tempo strict hspu / dB strict press 3 sec down 1 sec up 2 min amrap strict hspu / dB strict press 5 min amrap 1 ring muscle up + 3 ring dips Body armour Accumulate the following totals: 2:00 – Chin-Over Bar Hold 2:00 – GHD...