Friday July 31, 2020
WOD: Weightlifting Conditioning 20 min to perform 400 mts run before every set of cleans 10-8-6-4-2 Clean @50,60,70,80,90% Accessory 1...
Thursday July 30, 2020
WOD: Swod For 5 min 30 sec front squats 135/95 30 sec rest For 5 min 30 sec front rack lunges 115/74 30 sec rest For 5 min 30 sec hip...
Wednesday July 29, 2020
WOD: Conditioning 20 min amrap 200 mts run 10 weighted push ups 45/25# plate on the back 40 dubs 10 strict pull ups Accessory 14 Turkish...
Tuesday July 28, 2020
WOD: Swod EMOMx10 3 power snatches (Warm up to about 60-70% and then start) Conditioning E3MOMx15 (5 rds) 10 STOH 115/75 15...
Monday July 27, 2020
WOD: Swod Back squat Take 10-12 min to work on a heavy single Then Establish a 20 RM back squats on one attempt Conditioning 14 min amrap...
Friday July 24, 2020
WOD: Weightlifting conditioning EMOMx18 (6 rds) 1- 10 t2b 2- 3 power snatches 155/105 / 3 power cleans 185/125 3- 30 dubs ( first 3...
Thursday July 23,2020
WOD: Weightlifting conditioning 10 cal bike 15 push ups 10 cal row 15 wall balls 20/14 10 rds Accessory: 50 UB Russian kB swings...
Wednesday July 22, 2020
WOD: Weightlifting conditioning On a running clock 0:00-5:00 1k row 5:00-15:00 Establish a 3 hang clean complex Max 15:00-20:00 ...
Tuesday July 21, 2020
WOD: Swod Weightlifting conditioning 60 dubs immediately into 8 UB push presses (from floor) 4-5 rds (try to work weight up rest 1:30...
Monday July 20, 2020
WOD: Swod Back squat Take 10-12 min to work on a heavy single Then Establish a 20 RM back squats on one attempt Conditioning ...
