Catch that Monday Awesomeness
Front Squat “2-4-6-8-10” Set 1 – 2 Reps Set 2 – 4 Reps Set 3 – 6 Reps Set 4 – 8 Reps Set 5 – 10 Reps Rest 2:00 between sets. WOD: “Catch...
The Monday Heavies
Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1...
Strength Tuesday
Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power...
Wednesday 2/5
WOD: AMRAP 7: 25 Front Squat (135/95) 25 Front Squat (155/105) AMRAP Front Squat (185/135) … Rest 3 Minutes AMRAP 7: 25 Deadlifts...
Hump Day WOD
Silverback Primer 3 Sets: 7 x Single Arm Dumbbell Bench Press (Each Side) 200′ Single Arm Overhead Carry (Change Every 50′) WOD: AMRAP...
Wednesday WOD
Strength: Front Squat 6 x 5 @ %85 of 1 RM WOD: 3 RFT 12 Deadlift 75 DU’s 400 M Run RX-225/155
Finally It's Friday
Strength: Front Squat Heavy Set of 3 to Failure WOD: AMRAP 5: 15-12-9: Kettlebell Swing RX- 70/53 F- 55/35 L- 44/25 Front Squat ...
Finally It's Friday
Strength: Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% WOD: AMRAP 5: 7 Unbroken Toes to Bar
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...
Getting Over the Hump
Strength: Front Squat 5 x 7 Work up to 75% of 1RM 21-15-9 Front Squat Pull Up Rx- 135/95 F- 115/75
