Monday: WOD: 10 Min: 5×5 Back Squats (75% of heavy single) rest 2 min then: 21-15-9 Thrusters; TTB; Calorie Row for time Tuesday: WOD: 10 Min: 5×5 Bench Press (75% of heavy single) rest min then: 1 Rope Climb; 4 Double DB Box Steps; 6 BBJO; 8 Double DB DL 2 Rope Climbs; 8 Double …
Monday: WOD: 10 Min: 10 sets of 3 Back Squats (67.5%) Rest 2 min then: 50 DU 8 Alt. DB C & J 12 Min AMRAP Tuesday: WOD: 4 Burpee Box Get Overs 15/12 Calorie Row 10R4T (rest 1:30 between rounds) Rest 2 min then: 10 Min 10 Sets of 3 Bench Press (67.5%) Wednesday: …
Monday: WOD: 10 Min- 5×5 Back Squat (70%) 1 set every other min rest 2 min then: 25′ Double DB Front Rack Lunge 5 Strict Pull Ups 5 Box Jumps 5 Strict HSPU 12 Min AMRAP Tuesday: WOD: Teams of 2 15 cycles ea of: 30 sec on/30 sec off- Row 1 min rest- at …
Monday: WOD: “STRONG MAN’S ALLEY”-2019 10 Min – 5×5 Bench Press- 1 set every 2 min Rest 2 min then: 400M RUN 10 DEADLIFTS(275/185) 10 BURPEES 10 PULLUPS 3R4T Tuesday: WOD: 6 Squat Clean & Jerks (155/105) 2 Rope Climbs 4R4T Wednesday: WOD: 10 Min – 5×5 Snatch (unbroken) 1 set every 2 min rest …
Monday: WOD: 10 min to hit heavy single BS- rest 2 min then: 200/175 M Row- 5 Thrusters 400/300 M Row- 10 Thursters 600/500 M Row- 15 Thursters 800/650 M Row- 20 Thrusters for time Tuesday: WOD: 10 Min to Find Heavy Single Bench Press- Rest 2 min then: 5 Sets (1 every 4 min) …
Monday: WOD: 1000/850 M Row 30 Front Squats 3R4T Tuesday: WOD: 10 MIN AMRAP OF: 12/9Calorie Ski; 12 HSPU; 12/9 Calorie Ski; 4 Power Cleans rest 4 min then 10 Min AMRAP of: 12/9 Calorie Ski; 12 TTB; 12/9 Calorie Ski; 4 Power Cleans for total reps or rounds Wednesday: WOD: 50′ Double DB Front …
Monday: WOD: 1 Rope Climb 2 Power Snatch 3 Clean & Jerks 6 Box Jump Overs rest 1:1 7 sets each for time Tuesday: WOD: 100 M Partner Carry (50 M Each) 14 MB Situps 14 High Plank High Fives (each hand) 14 WB Squat Tosses (8′ apart) 20:23 AMRAP Wednesday: WOD: 10 Push Press; …
Monday: WOD: EMOM 10 Min- 2 Squat Clean & Jerks (70% of 1RM) rest 2 min then: 4 Rounds of: Min 1- Power Cleans Min 2- Double Unders Min 3- Situps Min 4- Rest score is total reps per round Tuesday: WOD: 10 Min to find 4 RM Back Squat – rest 2 min then: …
Monday: WOD: EMOM 10 Min- 3 Squat Snatch (70% of 1 RM) rest 2 mint then: TEAMS of 2: 15/12 Calorie Row 15 Push Ups (one rows-one does push ups- cannot switch until both have finished) 15 Min AMRAP- score is pushups Tuesday: WOD: 10 Min to find 6 RM Back Squat – rest 2 …
Monday: WOD: EMOM 3 min- 3 Reps Clean DL (90% of 1RM) rest 2 min 8 Min to find 3RM of Squat Clean- rest 2 min then: 21-15-9 Push Press; Pull Ups at min 10 then: 15-12-9 STOH; CTB Pull Ups Tuesday: WOD: 10 Min to find 8 RM Back Squat- rest 2 min then: …