by Kevin Ogar | Apr 19, 2021 | WOD
Focus: Clean & Jerk4x3Working to a heavy triple WOD: 10 Rounds30s Bike30s Rest30s DB Hang Clusters 45/25 30s Rest Finisher – 5 MIN CAP100 Push ups in as few set as possiblescale to...
by Kevin Ogar | Apr 18, 2021 | WOD
Focus: Back Squatuse 90% of your 1 RM use last cycle numbersexample if your 1RM is 100lbs the number you use for the percentages below is 90lbsSet 1: 5 reps @ 65%Set 2: 5 reps @ 75%Set 3: 5+ reps @ 85% (max set) WOD: EMOM to 100 RepsME Set of Front Squats @ 40-50%...
by Kevin Ogar | Apr 16, 2021 | WOD
Focus: Bench10-5-3-1-3-5-10 WOD: 7 Min AMRAP10 Back Squats 155/105lbs2 Rope Climbs Rest 5 Min 7 Min AMRAP10 Bench Press 155/105lbs10 GHD Sit Ups10 Deadlifts 155/105lbs Accessory50/50 Banded Tricep kickbacks25 Wide Grip Strict Pull Ups15 Heavy Arnold...
by Kevin Ogar | Apr 15, 2021 | WOD
Focus: 3x10L/R Barbell Landmine press – lunge positionsuperset with3x10L/R Barbell LandMine Bent Row WOD: For Time – 10 Min Cap21-15-9Strict HSPUDB Squat Cleans 35/20lbs Rest 5 Min 15-12-9 – 6 Min CapAlt DB Split Snatch 35/20lbsDB Plank Pull...
by Kevin Ogar | Apr 14, 2021 | WOD
Focus: Row 4 x500m with 2min rest between WOD: For Max Reps15 min clock1 Min T2B2 Min Burpees to target 6″3 Min Box Jump overs4 Min Man Makers 35/205 Min Max Cal Row Cals are reps Finisher400m Run200m Sled Push...
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