Wednesday 02132019

Strength Otm for 12 min 3 power cleans 65% 2 power cleans 70% 1 power clean 75% Rest 3 power cleans 70% 2 power cleans 75% 1 power clean 80% Rest Work to heavy 1 power clean 1 power clean 1 power clean Squeaky wheel AMRAP 15: 60 Double-Unders 20/15 Calorie Assault...

Tuesday 02122019

Warmup Core x2 20 Dowel back rack sit-up 10 hand to elbow planks Strength Back squats 10-8-6-4-2 70/75/80/85/90% Wod “On the 4:00” x 6 Rounds: 16 Dumbbell Power Snatches (50/35) 14 Burpees Over Dumbbell 12 x 10m Shuttle Sprints= (6 x up n back) “Shut...

Monday 02112019

Warmup At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Reach – Video 12 Calorie Row + :30s Walkouts – Video 8 Calorie Row + :30s Wall Squats...

Funday Friday 02082019

ACTIVATION Not for Time: On the 3:00 x 3 Rounds: :45s Light Bike or Row 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats :15s Fast Bike or Row STRENGTH On the 1:30 x 5 Sets: 3-Position Squat Snatch – Video Complex in full: High Hang Squat Snatch (Pockets) Hang Squat...

Thursday 02072019

Warmup / core 2 Rounds, Not for Time: 20 Hollow Rocks – Video, 3Laps :20s GHD / hollow hold – Video, run 3laps 20 Glute Bridges – Video, run 3 laps :20s superman run 3 laps Strength 5×6 10:00 refining the Turkish Get-Up. For a movement...