EMOM 15 Mins 1st – 15 Chest To Bar Pull Ups 2nd – 4 Hang Cleans + 8 Front Squats 80/45 3rd – 15 Kb Swings 24/16 WOD Conditioning Intervals 3 Rounds – 1 Min Rest Between Rounds 50 Double Unders 30 Pistol Squats 15 Lateral Burpees
Front Squat Strength 5×10 at 60% of 1 Rep Max Between every set perform 20 Russian KB Swings WOD 7 Rounds For Time 5 Hang Cleans 70/45 5 Shoulder to Overhead 70/45 10 Lateral Burpees 30 Double Unders Working
Back Squats 5×7 at 80% of your 1 rep max Volume squatting WOD Get as far as possible EMOM 1st – 3 Thrusters 45/30 2nd – 3 OHS 45/30 3rd – 6 Thrusters 4th – 6 OHS 5th – 9 Thruster 6th – 9 OHS 7th – 12 Thrusters 8th – 12 OHS 9th – […]
Floor Press Superset with Ring Dips or Ring Holds 20 reps – warm up 15 reps – warm up 12 reps 10 reps 10 reps 7 reps 7 reps WOD 9 Min AMRAP 100 double unders 30 DB snatch Straight into 50 Toes To Bar For Time Smash
Whole Body Strength Circuit 1st – Max Ring Rows in 30 seconds, 30 second rest 2nd – Max Jumping Lunges in 45 seconds, 15 second rest 3rd – Max Strict Press at 50/30 in 30 seconds, 30 second rest 4th – Max Jack Hammers in 45 seconds, 15 second rest *1 min rest between rounds, […]
Front Squats Every 2 Mins For 5 Rounds 8 Front Squats approximately 70% 1 RM Then Straight Into Every Minute for 5 Rounds 4 Front Squats at same weight WOD 4 Min AMRAP 10 Deadlifts 60/40 10 Lateral Burpees 2 min rest 4 min AMRAP 1 gate run 10 pull ups 10 lateral burpees 2 […]
Back Squats 1×10 at 60% 1×8 at 75% 1×6 at 80% 1×4 at 85% 2×2 at 95% UG 15.13 For Time RX 50 Cal Row 50 SDHP 50/35 50 Box Jump Overs 24”/20” 50 Toes To Bar 50 Ring Dips OPEN 50 Cal Row 50 SDHP 40/25 50 Box Jump Overs 24”/20” 50 Knees to […]
WOD 6 Rounds 1 Min at each station – Rowing – Burpees – Double Unders – Thrusters 30/20 – 1 Min Rest Test
Cheers for the bro sesh crew! TOMORROW: Bring your ropes! Glute/Hamstring Strength Training 3 Stations – 45 seconds on, 15 Sec Off – Stiff Leg Deadlifts – Right Leg Bulgarian Split Squats – Left Leg Bulgarian Split Squats – Side Lunges WOD Strict WOD 3 Rounds For Time 15 Strict Pull Ups 15 Strict Press […]
Dat was fuqed. Impressed with anyone that held onto their reps, went unbroken and hustled ’til the end of that EMOM. Daniel & Thomas sure did hustle their butts off today too! Holy guacamole! 15 Min EMOM 1st – 12 Hang Cleans 2nd – 15 Lateral Burpees 3rd – 12 Front Rack Lunges WOD 20 […]