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...

Wednesday 11282018

Warmup Stretch WOD TEAM 3 person ( change weight between if needed ) At the 0:00, Part #1: AMRAP 7: Back Squat (from rack) First 50 repetitions – 185/135 Second 50 repetitions – 225/155 Time remaining, Max reps – 275/185 Rest 3:00 At the 10:00, Part #2: AMRAP 7: Bench...

Tuesday 11262018

Warmup Core x3 50 Russian twists 1 min plank Gymnastics Unbroken Sets, For Time: 5 Strict Pull-Ups + 5 CTB + 5 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 4 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 3 Bar Muscle-Ups 5 Strict Pull-Ups + 5 CTB + 2 Bar Muscle-Ups 5...