Monday, 9/20 Deadlift Every :30 seconds for 12 minutes x 1 rep @ 75% WOD: Against a 5:00 clock 100 DU Fx:200 Singles 20/15 Calories, Echo Fx:15/10 25 Deadlifts Max reps – Lateral bar burpees Bar load – 185/135 135/95 95/65 Tuesday, 9/21 Bench Press Every 2:30 x 5 sets[…]
Read More »Monday, 9/13 Bench Press Every 2:00 x 5 sets 8 @ 60% 5 @ 70% 3 @ 80% 1 @ 90% 5-6@75% WOD: For Time 4 Rounds 15/10 HRPU Fx:12/7 20 DB push press 100m run DB load – 50/35 35/20 Tuesday, 9/14 32 EMOM Calories Row/echo Sets 1-2: 12/9[…]
Read More »Monday, 9/6 Labor Day Gym Closed Tuesday, 9/7 Front Squat Building to a 1RM WOD: For Time: 3,6,9,12 & 15 reps of Thrusters Lateral bar burpees Bar load 115/75 95/65 75/55 Wednesday, 9/8 EMOM 21 minutes Min 1: 15-12 Calories, row 12/9 Min 2: 10 Deadlifts Min 3: 100m run[…]
Read More »Monday, 8/23 Tempo Front Squats Every 2:00 x 6 sets 3 reps at a 32×1 Increase each set by 3-5% WOD: 7 Minutes Max calories, Echo Every minute starting at 0:00 15 Air squats Tuesday, 8/24 Split jerks Tall jerks Every 1:00 x 4 sets 2 reps – build in[…]
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