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Friyahhhh 05202022

WARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8...

Thursday 05192022

Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter...

Wednesday 05182022

Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run...

Tuesday 05172022

Warmup Strength In 15 min Split jerk 1x4@58 1x4@68 1x4@76 1x3@82 2x2@82 1x2@71 Wod 120/90 cal bike 80 wall balls 20/14 40 deadlifts...

Monday 05162022

Strength Every 1:10 Back squats 6 sets 6 reps @ 65% Front squats Every 1:30 5@65% 5@65 5@65 HWPO 60 Cardio Rowing 7x 500 m row :45 rest...

Thursday 05122022

STRETCH DAY 30 min Or lift of choice Optional Active Recovery For Time: 10 Dumbbell Bench Press 50 Meter Farmers Carry 1,000 Meter Bike...

Tuesday 05102022

Warmup Strength Strict press 5x3 @ 85 Power Jerk every 90 sec 1x5@67 1x4@73 1x3@79 1x3@85 1x2@73 HWPO day 58 Assault 40/30 35/26 30/23...

Monday 05092022

BACK SQUATS Every x2 min 1x5@57 1x3@67 1x2@75 1x2@86 1x1@90 Cardio x3 300 m row Directly into 800 m row Speed up half way through the 800...

Tuesday 05032022

Strength 10 min Find a 3 rep max strict press Take 10% less 5x3 Power Jerk every 90 sec 1x5@67 1x5@71 1x4@78 1x4@84 1x3@71 WOD HWPO DAY...

Monday 05022022

Warmup Strength BACK SQUATS 5@62 5@67 5@71 5@76 FRONT SQUATS 5@60 5@65 5@65 5@65 Wod Run 200 m before each set 30-20-10 Db bench press...

Friyeahhhh!!

Warmup tabata - single leg vups bird dogs Strength Power clean + squat clean + power jerk Every 90 sec 7(1+1+1)@70% WOD 5 rds 1 rope...

Thursday 04282022

Stretch day !! Or bench press Build to a heavy Then 1 max set at 80% Wod 24 min 3 min you go I go 12/10 cal bike 5 box push-ups 14 box...

Tuesday 04262022

Warmup Emom 5 1 lap 5 wallballs 4 Vsnaps 3 inch worm 2 baby makers 1 burpee 5 min stretch STRENGTH Strict press Find a 4 rm Then 5x4 @90%...

Monday 04252022

Warmup 5 min emom 1 lap 5 jumping lunges 4 mountain climbers 3 burpees 2 push-ups 1 jump squat Core Tabata Dead bugs Bird dogs Tabata...