top of page
Search

Friday 01062023

WARMUP

STRENGTH

3 alternating sets of:


8 Half Kneeling Single Arm Kettlebell Palm Arnold Presses


21.4 complex

  • Deadlift + Clean + Hang Clean + Shoulder to Overhead

*80-90% of best complex, start low & build


Back Off/Option

75-80% of best complex for 3 total sets


WOD

For Time:

Row 50 calorie

100 Double-Unders

40 Single Dumbbell Box Step Overs @ 50/35

80 Double-Unders

30 Toes to Bars

60 Double-Unders

20 Barbell Thrusters @ 95/65 l

40 Double-Unders

10 Muscle-Ups/ 10 strict pu / 10 strict dips

Time Cap: 18 minutes

151 views0 comments

Recent Posts

See All

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Thursday04182024

Stretch day Stretch 20 min Tabata warmup Strength Bench press x5 sets x 5reps Take bar off rack hold 5 sec then.. hold 5 sec on chest reapeat! -Or - Quarter final workout #1 3 rds for reps : Work for

Comments


bottom of page