Monday 01092023

STRENGTH

2 alternating sets of:

-3 weighted strict pull-ups

build to a heavy 3

-3 OH SQUATS

BUILD TO 3 reps @80%

WOD

AMRAP 8 minutes

16 Front-Racked Barbell

Lunge @ 95/65 lbs

12 Pull-Ups

Row 20/15 calories

*Masters/scaled 55+ = 75/55lbs

--immediately into next

AMRAP 8 minutes:

20 Wall Ball Shots @ 20/24 lbs

12 Chest-to-Bar Pull-Ups

Row 20/15 calories

*Masters/ scaled 55+ = 75/55lbs, 14/10lb Wall Balls to 10/9'

*Extra Credit strict HSPU Training:

5-6 Rounds:

AMRAP (-2) Strict HSPU

*10 rep cap per round

-- rest exactly 60 seconds between sets --

Recent Posts

See All

Tuesday 10032023

Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se

Monday 10022023

WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l

Friyahhh 09292023

Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme