by Emma Alwais | Feb 27, 2023 | WOD
MONDAY Focus: Press Complex x 4 1 Strict Press 5 Push Press WOD: E4MOMx4 200m Run ME unbroken Push Press 135/95 Score Total Push Press reps TUESDAY Focus: Bench Press 5-5-5-5-5 Build to a heavy 5 WOD: For Time: 2KM Row WEDNESDAY Focus: Back Squat 15-15-15 WOD: For...
by Emma Alwais | Feb 19, 2023 | WOD
MONDAY Focus: Snatch Complex x5 1 Power Snatch 3 OHS 1 Snatch Builting to Workout weight WOD: For time: 30 OHS 115/75 60 DU 20 OHS 60 DU 10 OHS 60 DU TUESDAY Focus: Deadlift 4 – 4 – 4 – 4 – 4 super set with 4-6 rep T2B progressions Set 1...
by Emma Alwais | Feb 12, 2023 | WOD
MONDAY Focus: Death by Kipping Pull Ups 1 Pull Up, increase by 1 rep every minto the 12 min mark. kip swings if you don’t have a kippingpull up (double the reps) WOD: 21 – 15 – 9 MedBall Cleans 20/14Sit Ups w/ MedBall TUESDAY Focus:Turkish Get...
by Emma Alwais | Sep 22, 2022 | WOD
Focus: Power Snatch 3 – 3 – 3 Snatch Balance 1 – 1 – 1 Snatch Pull 2 – 2 – 2 WOD: 4 x 3 min AMRAPs 3 Power Snatch 115/75 6 OH Squats 115/75 9 Burpees Over...
by Emma Alwais | Sep 21, 2022 | WOD
Focus: Bench Press 3 – 3 – 3 – 3 w/ 3 second pause at the top of each WOD: 25 min EMOM Min 1 – 10 T2B Min 2 – 10 Wall Balls 20/14 Min 3 – 10 Box Jump Overs Min 4 – AMRAP KB Swings Min 5 –...
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