Monday: WOD: 10-12 min: 2 Snatch PP + 1 OHS work to heavy set at min 15 then: 20 BBJO 25/20 Calorie Row 30 Power Snatch 25/20 Calorie Row 20 BBJO for Time Tuesday: WOD: 5 Sets of: 5 Clean DL + 3 HPC + 1 Push Jerl rest 2 min then: 21–15-9 Deadlifts; HSPU …
Monday: WOD: 10-12 Min: 2 FS + 1 PP + 1 Push Jerk work to a heavy set rest 3 min at min 15 then: 8 DB Thrusters 12 TTB 16/14 Calorie Row 20 MIN AMRAP Tuesday: WOD: 10 min: 5 Sets of 3 Snatch DL + 2 P. Snatch- work to heavy set rest …
Monday: WOD: 3 Snatch Push Press + 1 OHS work up to a heavy set then: 21-15-9 OHS; Bar Facing Burpees; Pull Ups Tuesday: WOD: 4 sets of 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk- unbroken x 2 then: 7 min AMRAP of: 4 St. HSPU; 18 MB Situps rest …
Monday: WOD: 21-15-9 DB Snatch; Burpee over DB; Pull Ups rest 5 min then 45- Alt. Db Snatch; Burpees over DB; Pull ups For Time Tuesday: WOD: 42-30-18 Thrusters Calorie Row (ladies- 34-22-16) For Time Wednesday: WOD: 75 Power Cleans EMOM 12 Air Squats For Time Thursday: WOD: Teams of 2 75 Pushups (split) 30 …
Monday: WOD: 50 Double Unders 20 MB Situps 8 Burpee Pull Ups 5R4T Tuesday: WOD: 400 M Run 50/40 Calorie Row or Ski 400 M Run For Time Wednesday: WOD: 15/12 Calorie Row; 3 Rope Climbs 12/10 Calorie Row; 2 Rope Climbs 9/8 Calorie Row; 1 Rope Climb 2R4T Thursday: WOD: Teams of 2 5 …
Monday: WOD: 12 Min to find 1RM of Back Squat-Rest until min 15 then: 12/10 Calorie Row 10 BBJO (24/20) 7 Min AMRAP Tuesday: WOD: 12 Min to find 1 RM of Bench Press- Rest until min 15 then: 5 Sets – 1 set every 5 min of: 20 KBS (50/35) 20 WB (20/14) (10’/9′) …
Monday: WOD: 42/32 Calorie Row; 40 Pull Ups; 40 Box Jump Over 25/20 Calorie Row; 25 CTB Pull ups; 25 Box Jump Overs 10/8 Calorie Row; 10 Banded BMU; 10 Box Jump Overs For Time Tuesday: WOD: Bench Press: 6 sets of 2 reps @ 80% then: 200 M Run: 10 Sq. Cleans 200 M …
Monday: WOD: Bench Press: 3 sets of 3 at 85% then: 5-10-15-20 TTB; Power Cleans; HSPU For Time Tuesday: WOD: Back Squats: 3 sets of 3 @ 85% then: Every 6 Minutes for 4 Cycles: 18/14 Calorie Row 12 Alt. DB Snatch 6 Burpee Box Jumps Wednesday: WOD: Shoulder Press: 3 sets of 3 @ …
Monday: WOD: Back Squats- 4 Sets of 6 Reps at 80% at min 10 begin: 20 TTB; 400 M Run 20 TTB; 800 M Run 20 TTB; 400 M Run Tuesday: WOD: Shoulder Press: 4 sets of 6 Reps at 80% at min 10 begin 21-15-9 (guys) 18-15-12 (ladies) Calorie Row 21-15-9 Power Snatch For …
Monday: WOD: 200 Double Unders 50 DB Thrusters For Time Tuesday: WOD: Bench Press- 6 Sets of 2 Reps at 85% Rest 2 min then at min 14 21-15-9 Clean & Jerk (135/95) MB Situps (20/14) Pull Ups Wednesday: WOD: Back Squat 6 Sets of 2 Reps at 85 % Rest 2 min at min …