Thursday (2022AUG25)- WOD

Focus:

6 Sets

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Power Snatch

1 Snatch

 

WOD:

14 min AMRAP

21 Wall Balls 20/14lbs

15 Power Snatch 115/75lbs

9 T2B

 

Accessory
T,Y,W’s
3x10

Tuesday (2022AUG23)- WOD

Focus:

10 min EMOM

Min 1 – 3 – 5 Strict Pull Ups

Min 2 – 30 sec Handstand Hold

WOD:

5x2min Amrap with 1 Min Rest

35 DU

7 HSPU

Accessory

50 Spanish Squats

50 Lunges

25 Calve Raises

25 V-ups

Monday (2022AUG22)- WOD

Focus:

5 Sets

1 Deadlift

1 Clean Pull

1 Power Clean

1 Clean

1 Front Squat

 

WOD:

5 Rounds for Time

10 Burpees over Bar’

10 Hang Power Cleans 135/95

500m Row

 

Recovery:

800m Walk

Thursday (2022AUG18)- WOD

Focus:
GHD Hip Extensions
or Hamstring Crampers
20-20-20

WOD:
16 min AMRAP
200m Run
10 Power Snatch
8 Stone to Shoulder
6 T2B

Accessory:

Bandy Good Mornings x 100

Wednesday (2022AUG17)- WOD

Focus:

Dumbbell Bench Press

4 x 10

 

WOD:

Tabata of Each

Pistols

HSPUs

Wall Balls 

Pull-Ups

 

Recovery:

2min Dragon Left

1min Puppy Stretch

2min Frog Stretch

1min Cobra

1min Dragon Right

Tuesday (2022AUG16)- WOD

Focus:

Landmine Presses

4 x 10

Super Set w/

20 Heavy Russian KB Swings

 

WOD:

For Time

25 Burpees

75cal Row

25 Burpees

 

Accessories:

3 x 10 Dumbbell

Curls

Skull Crushers

Incline Rows

Monday (2022AUG15)- WOD

Focus:

Front Squat 

EMOM 20mins

3-5 reps @70%

 

WOD:

4 x 400m Sprint

rest 2mins between efforts

 

Finisher:

Tabata Ring Rows

Get as close to parallel as you can while still staying strict

Thursday (2022AUG11)- WOD

Focus:

10min EMOM

3-5 Strict Pull-Ups

 

WOD:

In Teams of 3

150/125cal Echo Bike

2000m Run

150/125cal Ski Erg

150/125cal Row

 

Accessory:

2 x 50 Bandy Hamstring Curls

Wednesday (2022AUG10)- WOD

Focus:

Front Squat

EMOM 15mins

3-5 Reps @ 70%

 

WOD:

AMRAP 12mins

2 Front Squats 135/95lbs

2 Strict T2B

4 Front Squats

4 Strict T2B

Continue to increase by 2 reps till time runs out

 

Finisher:

E2MO2M x 6

Min 1: 100 Backwards Sled Drag

Min 2: 30/20cal Echo Bike

Wednesday (2022JUL27)- WOD

Focus:

Power Cleans

5 – 5 – 5 – 5

Build to heavy, drop down to workout weight

 

WOD:

12min AMRAP

100m Run

10 Wall Balls Unbroken 20/14lbs

10 Power Cleans 115/75lbs

 

Recovery:

5min Ice Bath or Cold Shower