3 x 8/8, build
GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 8 reps on one leg, then 8 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.
3 x 8/8, build
*half body off of bench
GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 8 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite […]
3 x 8/8, build
GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite 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 […]
AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps
MCx: 115/75, 53/35, 24/20
MAx: 75/55, 35/26, step 24″
MVx: 55/35, 26/18, step 20″
GOALS + GUIDANCE: Light weights + small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do […]
10.27-11.02.2025
10 Rounds
20 Squats
10 Push Ups
Rest 2 minute
5 Rounds
50 Dubs
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists
MCx: 20/14
MAx: abmat push ups, 10 attempts, 14/10
MVx: 15 squats, knee push, singles, :45 plank, 15 wb, 30 twists, 10/6
GOALS + GUIDANCE: For the first couplet, move quickly through twenty air squats, then […]
40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups
MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows
WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first […]