Saturday 1/9/21
Eva 5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups
Thursday 1/7/21
Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing Kettlebell Waiter Squats (Each Side) C1- 2×50: GHD Sit-Ups or Bench leg...
Wednesday 1/6/21
Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict...
Tuesday 1/5/21
Warm: 5:00 Jump/ Double Under Practice Skil: Kip Practice WOD: 20 AMRAP “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+...
Monday 1/4/2021
Strength: Tempo Deadlift @ 31X2 Tempo 6 x 5 unbroken Moderate weight “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18...
New Years Eve 2020
Strength: Establish 1 RM back squat WOD: “Bell and Rope” For Time 25-20-15-10-5 American Kettlebell Swings (70/53 lb) 50-40-30-20-10...
Wednesday 12/30
Skill Conditioning 3 Giant Sets, Not For Time: 25 GHD Sit-ups 50 Double Unders 25-75′ Handstand Walk (Practice) Rest 2 Minutes Between...
12/29 Tuesday
WOD: “Road Trip” 5 Rounds: 15 Kettlebell Swings (70/53) 400 Meter Run 40 Double Unders Gymnastic Conditioning AMRAP 6: 1 Strict Handstand...
Monday 12/28
Midline: 4 Giant Sets: 12 Front Rack Kettlebell Box Step-Ups (24″/20″) :45 Farmer Hold DB or KB 12 Weighted Pausing Hip Extensions Rest...
Saturday 12/26
“Seven Deadly Sins” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lb) 100 Double-Unders 30 Box Jumps (24/20 in)...
