Thursday Workout Of the Day
Snatch Progression: Strength: 6 x 5 Snatch @ % of 1 RM 50%, 55% , 60%, 65%, 70%, 75%, WOD: 13 AMRAP Starting at 2 then up by 2 each...
Wednesday WOD
Back Squat 5 x 5 Warm up to first set of Heavy 5 @ 70-80% of 1 RM WOD: 3 x 3 AMRAP 1:00 Rest 5 Double squat WB 15 sit Up Post WOD Stretch...
Start The Week Off WOD
Warm: 8 EMOM 60 Singles or 30 DU 10 total Kb clean and jerk Skill: Turkish Get up WOD: 15 E3MOM 8 Turkish Get Up 50 DU’s (100 Singles)...
Saturday Strong Days
“Lukas” For Time 400 meter Run 15 Clean and Jerks (155/105 lbs) 400 meter Run 30 Toes-to-Bars 400 meter Run 45 Wall Ball Shots (20/14...
Friday, Expect the Unexpected
Strength: Dead Lift 2-2-2-2-2-2 Get Heavy
Running Through Thursday
Warm: Big Lap Run @ 50% Rest 1:00 Big Lap Run @ 75% Rest 1:00 Big Lap Run @ 95% Skill: Rebound Box jump Start short and work your way...
Wednesday Workout
Warm: 10 Russian KBS 10 Strict Kb Presses 10 Tuck Jumps 4 Rounds Strength: Push Jerks 1-1-1-1-1-1-1 Build to a heavy 1 Rep WOD 7/2-minute...
Tuesday WOD
10EMOM 3 Wall Walk 12 Box Jump Strength: Front Squat- 6 x 5 Get heavy WOD: 10 AMRAP 8 Front Squat (from ground) 8 Pull Up (12 Ring Row) 8...
Monday Movement
Strength: Bench Press 10-8-6-4-3-3-2 Weight goes up as reps go down 5 EMOM 30 Single Jump Rope + 20 Crunches WOD 30-20-10 Wall Ball Rx-...
