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monday 10032022

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6...

THURSDAY09292022

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

WEDNESDAY09282022

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS...

TUESDAY 09272022

WARMUP STRENGTH 1 1/4 BACK SQUAT Find a 3RM for the day DB PUSH PRESS SA DB Push Press: 10 reps/side emom x 3 sets unbroken weight,...

MONDAY09262022

HANG SQUAT SNATCH 30 sec AMRAP Hang Squat Snatch @ 135/95# (55% 1RM) Rest 30 sec 45 sec AMRAP Hang Squat Snatch @ 75% Rest 30 sec SQUAT...

Friyahhhh 08232022

warmup core - glute bridges bird dogs STRENGTH EMOM 10 4 deadlifts -build (reset each time ) 4 high box jumps WOD 15 min amrap 7 burpee...

THURSDAY 09222022

STRETCH DAY ! 20 MIN PUSH PRESS 2 reps every 45 sec x 10 reps 65-70% 1RM PP BENCH PRESS 2-2-2-2-2 SKILLS 3 sets, 75 DU (1 min cap) 7 wall...

WEDNESDAY09212022

CORE- 5MIN AMRAP 5 BARBELL TURKISH SIT UPS https://youtu.be/wwNHcEc7STM STRENGTH 1SNATCH PULL+1 SNATCH-(COMPLEX) 4-3-2@ 70-80% BUILD...

TUESDAY09202022

WARMUP STRENGTH/SPEED 1 ABOVE KNEE HANG MUSCLE CLEAN + 1 BELOW KNEE HANG MUSCLE CLEAN + 2 SPLIT JERK + 2 PRESS IN SPLIT Every 2 minutes...

MONDAY 09192022

BACK SQUAT EMOM x 10: 2-3 Back Squat @ 62-67% Option 1: Got None A. 10-12 reps of each ""step"" for quality: 1. Jump to pike 2. Tight and...

THURSDAY09152022

STRETCH DAY 20 MIN BENCH PRESS 10 X3 @65% ACTIVE RECOVERY X 2 (45 SEC ON 15 OFF) DUMBELL BENT OVER ROWS BURPEE ON PLATE ABMAT SITUPS...

WEDNESDAY09142022

CORE TABATA -BICYCLES (ELBOWS TO KNEES) SIDE PLANK LEG LIFTS ( SWITCH BACK N FOURTH) FRONT SQUAT EMOM x 10 3@ 70% WOD Every 4min for 5...

TUESDAY09132022

WARMUP STRENGTH HANG POWER CLEAN 1 Rep every 25 sec @ 77-82% 1RM x 12 reps TALL KNEELING LANDMINE SHOULDER PRESS Tall Kneeling SA...

FRIYAHHHH 09092022

CORE- TABATA VTUCKS/ MOUNTAIN CLIMBERS STRENGTH SANDBAG TO SHOULDER EMOM X 5 (4 -6 REPS ) REST 5 MIN DOUBLE KB HANG SNATCH EMOM X5( 6-8...

THURSDAY 09082022

STRETCH DAY! EMOMx12 1) 3 Weighted wide grip pull-ups *tough but sustainable loads 2) 8-10 Supinated single ring rows 3) 8-10 Bar hanging...

WEDNESDAY09072022

STRENGTH SQUAT CLEAN EMOM x 3: 1 rep @ 72-75% EMOM x 3: 1 rep @ 78-80% EMOM x 3: 1 rep @ 82-85% FRONT SQUAT 3 REPS …BUILD TO HEAVY WOD...

TUESDAY09062022

STRENGTH 1 SPLIT JERK EMOM 8 65-75% Max Speed focus 5 HANG POWER CLEAN EMOM x 8 45-60% AFAP GRIP WORK 4 sets: 8 TTB 100ft 2-DB farmer's...

FRIYAHHH 09022022

WARMUP STRENGTH/POWER POWER SNATCH + HANG SQUAT SNATCH + SQUAT SNATCH 10 complexes @ 95-135#/55-95# rest 60sec breathing/cycling focus...