WEDNESDAY 08312022

CORE- TABATA MEDBALL PASS IN CIRCLE HOLDING FEET OFF GROUND

SWTCH DIRECTIONS EVERY SET EVERYONE HAS A MEDBALL

SQUAT CLEAN & JERK

6 singles; rest as needed b/t reps

75-85% 1RM C/J

FRONT SQUAT

EMOM x 10: 3 FS @ 65% - Speed focus

WOD

5 Rounds for Time:

10 PUSH PRESS@ 115/75(NO JERKS)

5 BFB

rest 5min

5 Rounds for Time:

10 FS @ 115/75lbs

15 Box Jumps @ 24/20" (step down)

XTRA x 4 sets:

8 Rear Foot Elevated Split Squats/side - Unloaded

8 KOT Split Squats/side - Unloaded

8 Band Assisted Glute Ham Raises

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