Friday – 1/17/2020
The Workout for Friday is: STRENGTH Every 3 minutes, for 15 minutes (5 sets) Back Squat x 8 reps *Work up to an 8RM for the day METCON For Time 21 – 15 – 9 -Alternating DB Snatch (50/35) -Toes-to-Bar EXTRA CREDIT *We all have extra weaknesses we want a focus on. Only choose what […]
Thursday – 1/16/2020 (Sweat WOD Included)
The Workout for Thursday is: BARBELL TECNIQUE In a 15 minutes window, build/practice… Beginners: -1 Snatch Pull + 1 Hang Power Snatch Advanced: -1 Power Snatch + 1 Hang Squat Snatch METCON 2 Rounds for Max Reps -2:00 Max Cal Bike -Rest 1:00 -2:00 Max Cal Row -Rest 1:00 -2:00 Max Burpee Box Jump Overs […]
Wednesday – 1/15/2020
The Workout for Wednesday is: STRENGTH Every 2 minutes, for 10 minutes Bench Press x 3 reps *Work up to a 3RM for the day METCON For Time 50 – 40 – 30 – 20 – 10 -Wall Balls (20/14) -Russian KB Swings (55/35)(Rx+ American Swings) *Time Cap = 16 minutes EXTRA CREDIT *We all […]
Tuesday – 1/14/2020 (Sweat WOD Included)
The Workout for Tuesday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) -2 Overhead Squats *Start light and build to a heavy 2 for the day. *If OHS are not you jam, embrace this time to stay light and work your positions. METCON “DT” 5 Rounds for Time -12 Deadlifts (155/105) -9 Hang […]
Monday – 1/13/2020
The Workout for Monday is: APPLIED STRENGTH EMOM x 10 Minutes -1 Push Jerk ~Then~ In a 5 minute window…. Establish 1RM Push Jerk for the day METCON 3 Rounds for Time -100 Air Squats -25 Pull-Ups (Rx+ C2B) *Time Cap = 14 Minutes EXTRA CREDIT *We all have extra weaknesses we want a focus […]