Wednesday September 30, 2020
WOD: Weightlifting conditioning EMOMx28 (7 rds) 1-5 front squats from floor 135/95# 2-12 TTB 3-12/9 cal bike 4- 15 kB swings 55/35#
Tuesday September 29, 2020
WOD: Conditioning E7MOMx5rounds 400 mts run 50 dubs 5 burpees over bar 1 rd of DT DT 12 Deadlifts (135/95 lb) 9 Hang Power Cleans 6...
Monday September 28, 2020
WOD: Swod: front squat 15 min to go for a single 1RM Conditioning 18 min amrap 10 cal bike 20 alt kb snatches 55/35 10 pull ups 10...
Friday September 25, 2020
WOD Conditioning: 6 stations 5 min of max reps of: -Cal bike -bench press -strict pull ups -SDHP -kB Russian swings -dubs Take 1...
Thursday September 24, 2020
WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55...
Wednesday September 23, 2020
WOD: Swod Weightlifting conditioning 2 power cleans + 3 front squats 4 rds 1:30 rest between sets Go AHAP increase every round ...
Tuesday September 22, 2020
WOD: Swod 5 push jerks from floor 7 strict pull ups 5 rounds to go for 5 heavy reps Conditioning 3 min amrap 300 mts row Max kB...
Monday September 21, 2020
WOD: Swod: Front squats 3@60,70,80 them max UB @90% Conditioning: EMOMx16 4 rds 1- Max deadlifts 2- Max Wall balls 3- dubs 4- rest...
Friday September 18, 2020
WOD: Conditioning 6-8 bench press AHAP 6-8 strict pull ups 15/12 cal row/ski/bike 9 rds Get 3 rds on each machine 1:30 rest...
Thursday September 17, 2020
WOD: Conditioning 10 wall balls 20/14 snatch 10-8-6-4-2 (Always same amount of wall balls decrease the snatches reps after each round...
