3 x 6/6, build
GOALS + GUIDANCE: Stand with one foot slightly in front of the other and TWO dumbbells in hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 6 […]
12.22-12.28.2025
5 Rounds
15/12 Cal Bike
30 KB Swings
4 Rounds
15 V-Ups
30 KB Lunges
3 Rounds
15 Hand-Release Push Ups
30 Double Unders
2 Rounds
15 Sit to Stands
300 Meter Run
MCx: 53/35
MAx: 12/9 cal, 35/26, tuck-ups, knee hand release, 10 attempts
MVx: 9/6 cal, 26/18, sit ups, knee push ups, 45 singles, from a mat, 200m
GOALS + GUIDANCE: For […]
GOALS + GUIDANCE: Start at a heavy weight (8.5/10 effort) for the first set of lunges, and maintain for the final two sets, taking 2:30 rest. Do all 5reps on one side then switch and do the other side.)
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
MCx: 185/135
MAx: 135/95, pull ups, 8 attempts
MVx: 95/65, 4 strict or 8 ring rows, 50 singles
WOD GUIDANCE & GOALS:
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s […]