Thursday Skill Day
Skill: Pull Up Hollow Body- Superman w/Partner- kip (hips hit hands) Kip w/ pull Progress to kip or Butterfly WOD: For Time: 50/35...
Working on Those Chest Humps
Strength: 3 Sets: Max Effort Bodyweight Bench Press Directly into… Max Effort Push-ups Rest as needed following push-ups WOD: 16 E4MOM 40...
Tuesday Bar Work
Strength: Hang Power Clean- 15 minutes of Work Heavy Set of 2 WOD: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX-155/105...
Strong Monday
Skill: Snatch With a Running Clock… 1: 7AMRAP 1 Overhead Squat @ 90% of 1 RM 2: 7AMRAP 2 Snatch Balances @ 80% of Snatch 1RM Rest 3:00...
Saturdays!
For Time (30 Minute Cap): 21/15 Cal Row, 21 Power Snatches, 21 Thrusters (75/55) 21/15 Cal Row, 18 Power Snatches, 18 Thrusters (95/65)...
Finally It's Friday
Strength: Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% WOD: AMRAP 5: 7 Unbroken Toes to Bar
Thursday
Strength: On the 2:00 5 Repetitions @ 78% 1 Rep @ 84% 5 Repetitions @ 81% 1 Rep @ 87% 5 Repetitions @ 84% 1 Rep @ 90% WOD: For Time:...
Mid Week, Midline
Body Armor Not For Time: 100 Banded Tricep Pushdowns 50 Banded Pull-Aparts 50 Banded Tricep Pushdowns 50 Banded Pull-Aparts WOD: Midline...
Squat Day
Skill: 5 x 5 Negative Pull ups :03 seconds With :90 Rest Between Kip and Butterfly Practice 10:00 WOD: For Time: 800 Meter Row 50...
Monyay Workout
Strength: Bench Press 10-9-8-7-6-5-4-3-2-1 RX -195/135 F-155/95 1 minute Rest WOD: 25-20-15-10-5 DB Push Press (in each hand) Rx-50-40/...
