Tuesday 06042023

Every 2:00 for 18:00

1 power snatch

1 hang squat snatch

1 high hang squat snatch

For load

INTERMEDIATE

Same as RX’d.

BEGINNER

Every 2:00 for 18:00

3 power snatches

3 hang power snatches

3 overhead squats

WOD 12-18 min

50-40-30-20-10:

Calorie row

10-20-30-40-50:V-ups–

Move back and forth between movements

TOTAL TIME

INTERMEDIATE

50-40-30-20-10:

Calorie row

10-20-30-40-50:

Tuck-ups

BEGINNER

40-30-20-10:

Calorie row

1:00-:45-:30-:15

Cumulative hollow hold

SKILL WORK

:8 sets for reps::

20 double-unders– Rest :10

Recent Posts

See All

Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Thursday 12072023

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists