WORKOUT OF THE DAY: STRENGTH: Deload week Option 1- 5 Strict- HSPU OTMEM x 10min, same version as 2 weeks ago, goal is to increase total volume Option 2- Strict shoulder press 3.3.3.3. building WOD: [ Russian Dressing ] 30-20-10 Thruster Dip Russian KB 15min Cap L1- 95/65, Ring, 70/53 L2/M-75/55, Push-up, 53/44 L3- 65/35, Knee...Read More
WORKOUT OF THE DAY: STRENGTH: Deload Week-P Jerks 2.2.2.2.2 building WOD: [ Green Bean ] 5 P Cleans 6 P Jerks 7 TTB x 8min AMRAP L1-135/95 L2/M-95/65 L3-65/35 Core Buy-Out: 4 x 1min Superman Holds, 1 min rest betweenRead More
WORKOUT OF THE DAY: STRENGTH: Squat Clean + Jerk OTM x10 across (Increase from last week) 85-90% for 10 sets) WOD: [ Grace ] 30 CJs for time L1- 135/95 L2/M-115/80 L3-95/55 rest reamining time, at the 6min mark- 10 DLs (same wt) 15 Push-ups x 4 Rds (8min Cap, 14 on clock) Core Buy-Out: 4 x...Read More
WORKOUT OF THE DAY: STRENGTH:Option 1- 5 x ME Strict HSPUs on 2mins, record total reps Option 2- Strict shoulder press 6.6.6.6. building, on 2min WOD: [ Pursuit ] 15 Pull-ups 30 Sit-ups 45 D-unders x 4 rds 15min Cap L1-CTB, Strict sit up/ GHD, D under L2/M- bw/banded, arm throw, 1/2 D unders L3-...Read More
WORKOUT OF THE DAY: STRENGTH: 2 FS + 2 Push Jerks off the rack x 5 sets on 3 minutes above 85% of CJ 1RM) WOD: [ Chasing Pavement ] 50 DB Squat Cleans, every break= 400m Run L1-45/30, 400m L2/M-30/20, 300m L3-20/15, 200m 15min Cap Core Buy-Out: 4 x 20 Arch Rocks, 1 min rest betweenRead More
WORKOUT OF THE DAY: STRENGTH: Squat Clean + Jerk OTMx10 across (Increase from last week) 85-90% for 10 sets) WOD: [ Beef Jerky ] 5 P. Jerks 10 Pull-ups 15 DLs x 4 sets 12min cap L1-185/135, CTB L2/M- 115/80, reg pull-up L3-95/65, bandedRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] 2x 200m Lunge while other does ME KBS 2x 300m Sandbag carry (50/30) while other rows for ME cals 2x 300m F Carry (53/35 Kbs) while partner does ME Burpee -Score is overall time minus total reps (in sec) of KB+Cals+Burpees 40min CapRead More
