Leg Conditioning Front Squat and Front Rack Lunge Comple EMOM 15 1st – 10 Front Squats 2nd – 16 Front Rack Lunges 3rd – Rest Workout of the Day 17 Min Time Cap For Time 100 Double Unders 50 Alternating Pistols Squats 25 Pull Ups 50 Alternating Pistol Squats 25 Pull Ups 100 Double Unders […]
1 Rep Max Back Squat Workout of the Day 15 Min AMRAP 7 Strict Pull Ups 7 Strict HSPU 14 KB Snatches 24/16 Test
4×7 Min Cardiovascular EMOMs 1st – 18/14 Cal Row 2nd – 15 Burpees 3rd – 1 Gate Run 4th – 12 Thrusters 45/30 Core Conditioning Finisher 30 second at each station, 15 second rest between each station 4 rounds – V – Ups – Hollow Body – Flutter Kicks – Russian Twists Hell
Posterior Chain Strength Deadlifts 10 – 10 – 10 – 10 – 10 Superset with KB Front Rack Lunges 20 – 20 – 20 – 20 – 20 Workout of The Day 5 Rounds For Time 5 Squat Snatches 60/35 15 Toes To Bar Booty
Barbell / Bodyweight Conditioning Every 2 Mins For 7 Rounds 7 Power Cleans + 7 Push Jerks + 7 Lateral Burpees Endurance Style WOD 18 Min AMRAP 75 Double Unders 25 Kb Swings 25 Box Jumps 24”/20” 2 Gate Runs Endure
1 Rep Max Front Squat Conditioning 0 – 9 4 Rounds For Time 20 Pull Ups 20 Pistol Squats 10 – 13 Max Strict HSPU for time / Kipping Couplet
Back Squats 5×3 at 90% of 1RM 3×1 at 95% of 1RM Workout of the Day For Time 21 – 15 – 9 Thrusters 50/35 Toes To Bar Straight Into 5 – 10 – 15 SumoDeadlift High Pulls Strict HSPU/Kipping HSPU *Males = Strict *Females = Kipping Part
Long Thursday Workout 7 Rounds For Time 12 Deadlifts 70/45 12 Lateral Burpees 12 Chest To Bar Pull Ups 12 Front Squats 70/45 2 Gate Runs *30 Min Time Cap Max Effort Plank Hold Aim is to get at least above 2 minutes!
Gluteal & Hamstring Development Back Rack Lunges 16 – 16 – 16 – 16 – 16 *Between each set perform, 20 russian kb swings Workout of the Day 5 Rounds For Time 30 Ab Mat Sit Ups 30 KB Swings 24/16 font color=FFFFFF>Pancake
Metabolic Conditioning/Strength Conditioning 16 Min EMOM 1st – 20/14 Cal Row 2nd – 10 Strict Press 60/35 3rd – 65 Double Unders 4th – 10 Strict Pull Ups Workout of The Day 15 Min Time Cap For Time 2 – 4 – 6 – 8 – 10 Hang Squat Cleans 70/45 20 – 16 – […]