WORKOUT OF THE DAY: STRENGTH: Alt OTMEM (12mins) A) Choose a pressing exercise you can maintain 5-7 reps across for majority of 10 sets- – Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up B) 1-2 Rope Climb variations- -Legless -rope climb – Rope hang for 20sec -8-10 V-rows WOD: [ Jackie ] 1000m Row 50...Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Down Ladder ] 20,18,16,14,12,10,8,6,4,2 KB Swing KB Goblet Lunge (L+R=2) -20 D-unders AFTER each set of swings and lunges L1-53/35 L2/M-44/26 L3-35/18, 2 x singles 15min Cap -at the 20min mark- Intervals- 30/30 shuttle sprints x 10 sets/ person (partner up)Read More
WORKOUT OF THE DAY: STRENGTH: build to heaviest – 3 Hang power cleans + 2 Jerk WOD: [ Bergeron Beep Test as an AMRAP ] 14min AMRAP 7 Thrusters 7 Pull-ups 7 Burpees L1-75/55 L2/M- 65/55, jumping P-up L3- 45/25, V-rowRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Poker teams of 3-4 ] – Hollow Rocks – Push-ups on DBs – Lateral Bound Over the pair of DBs (L+R=1) – DB Bent over row (40/25) Joker- everyone picks 1 – row 500m, AD 1/2 mile, runs 800m, burpee 40 reps, and they complete before meeting...Read More
WORKOUT OF THE DAY: STRENGTH: P Snatch 5.5.5.5.5 Or A-Bench Press 10.10.10.10. Superset with B- 6-10 Strict Pull-ups/ banded/ V-rows between each set WOD: [ Grapefruit ] 60 cal row 50 Box Js 40 MB Squat Cleans L1- 24/20, 30/20 L2/M-50 cals, 20/14, 20/14 L3-40 cals, 14/plate, 14/10Read More
