Leg Conditioning 3 Sets, all superset with 10 Front Squats approximately 80/55 Superset with 10 Thrusters 60/35-45 Max Efforts Max effort thruster attempt at 60/35-40 Rest 1 Min Max effort thruster attempt at 60/35-40 Workout of the Day Ninja Test 5 Rounds For Time 1 Gate Run 20 Burpees 20 Box Jumps 24″/20″ 1 Gate […]
Back Squat Conditioning EMOM 10 Mins 10 Back Squats Workout of The Day 2 Rounds For Time 100 Double Unders 40 Toes To Bar 30 Hang Cleans 60/40 20 HSPU 10 Bar Muscle Ups
Partner Cardiovascular Conditioning 15 Min AMRAP 4 Gate Runs each 2 Gate Runs with slam ball each 15 Burpees each Teams of 3 WOD 20 Min AMRAP 100 Wall Balls 100 Calorie Row 100 Power Snatches 40/25 100 Box Jumps 24″/20″ 100 Thrusters 40/25
Strength Supersets 1. 3 Sets of 20 Back Rack Lunges Superset with 30 second chin over bar hold + max effort chin ups 2. 3 sets of 12 Deadlifts Superset with 30 second ring hold + max effort ring dips Workout of the Day 3 Rounds 15 Shoulder To Overhead 70/45 15 Chest To Bar […]
Snatch Balance 5 – 5 – 5 reps 3 – 3 – 3 reps 2 – 2 – 2 reps At heaviest double snatch balance complete 3 sets single overhead squat with a 10 second pause at bottom Workout of the Day “Endurance Workout” For Time 3 Gate Runs 50 KB Swings 24/16 25 Box […]
Front Squat Strength/Volumization A. 5 sets x 1 rep at 90 % of 1 rep, tempo = 1310 B. 2 sets x 5 reps at 80% of 1 rep max C. 1 set x max effort at 60% of 1 rep max Workout of the Day 0 – 12 Minutes 3 Rounds For Time 100 […]
Back Squats A. 5 sets x 1 rep at 90% of 1rm Tempo = 1310, 3 second pause at bottom. Everything else is normal tempo B. 2 sets x 3 reps at 90% of 1rm with no tempo C. 3 x 10 at 60% of 1 rm with 1 min rest between sets WOD 1 […]
Aerobic Conditioning 8 Mins at Each Station, perform changing stations Station 1 – 18/13 Calorie Row Station 2 – 12 Burpee Box Jumps 24″/20″ Station 3 – 1 Run with Slam BallAnaerobic Conditioning 104 KB Swings 24/16 52 Pistol Squats 26 HSPU
Gluteal Strength 3 sets of following 20 Back Rack Box Step Ups Superset with 20 Banded Lateral X Walks (10/side) Pulling Strength 3 sets of following Max Effort Strict Pull Ups superset with 20 Banded Lat Pulldowns with PVC pipe Anaerobic Burner Style WOD 20 – 15 – 10 Deadlifts 100/70 8 – 6 – 4 […]
Overhead Squats 3 sets x 5 reps, increasing weight each set 3 sets x 3 reps, increasing weight each set Klokov Press 3 sets x 10 reps Workout of the Day “Dignus Nancy” 5 Rounds For Time 2 Gate Runs 15 OHS 40/25 15 Toes To Bar