WOD – Mon, Mar 30
WOD – Mon, Mar 30
STRENGTH
Back Squat (Weight)
INTERVALS (Checkmark)
7 x on the 2 Minute
10 Step ups, 20″
35 Double Unders
MCx: 50/35
MAx: 35/20, 12 attempts
MVx: 25/15, […]
WOD – Sun, Mar 29
WOD – Sun, Mar 29
ENDURANCE (Time)
In Teams of 2
1600m Run
40 Db Push Press
40 Burpee Pull Up
800m Run
30 DB Push Press
30 Burpee Pull Up
400m Run
20 Db Push Press
20 Burpee Pull Up
200m Run
10 Db Push Press
10 Burpee Pull Up
MCx: 50/35
MAx: 35/20, burpee jumping pull up
MVx: 800-600-400-200m, 25/15, in+outs then ring rows
GOALS + GUIDANCE: Break […]
WOD – Sat, Mar 28
WOD – Sat, Mar 28
STRENGTH
Unilateral Lower Body (Weight)
4 Sets
6/6 Step Ups with Knee Raise
6/6 Slow Poliquin Step Ups
Rest 1 Minute
MCx: 35/20
MAx: 25/15
MVx: unweighted
INTERVALS (AMRAP – Rounds and Reps)
5 x AMRAP 3
12 Hang Snatch
6 Goblet Squats
3 Box Jumps
Rest 1 Minute
*Pick up where you left off.
MCx: 75/55, 50/35, 24″
MAx: 65/45, 35/20, 20″
MVx: […]
WOD – Fri, Mar 27
WOD – Fri, Mar 27
INTERVALS (Time)
6 Rounds:
10 Toes to Bar
20 DB Alternating Cleans
25′ DB Suitcase Walking Lunge
Rest 1 Minute
MCx: 50/35
MAx: knee or pike up, 35/20
MVx: leg lift, 25/15
GOALS + GUIDANCE: Keep the toes to bar unbroken, alternate the db cleans for 20 total reps, then lunge 25′ with the db by your side (no shoulders). At the end of every […]
WOD – Thu, Mar 26
WOD – Thu, Mar 26
STRENGTH
Deadlift (Weightlifting Variable Reps & Sets)
5-5-3-3-2-2, Build
rest 2:00 between sets
*start sets at 70% or 7/10 RPE
CONDITIONING (Time)
3 Rounds For Time
21 Kettlebell Swing
200 Meter Run
9 Front Squats
MCx: 70/53, 155/105
MAx: 53/35, 115/75
MVx: 35/26, 150m, 75/55
GOALS + GUIDANCE: Choose a heavy kb that you may have to break up […]
5-5-5-5-5
rest 2:00 b/w sets
*building to a heavy set of 5
GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.