Archives

Wednesday Fitness – KB Push Press (Weight) 4x 5 Push Press each arm Performance – Push Press (Weight) Take 4-5 sets to find 3rm, then take 80% of 3rm for 1 x AMRAP Nate (AMRAP – [...]

Tuesday Metcon (1 Rounds for reps) Every 4 min. for 20 min. (5 sets) 200m Run 40 Double-unders 15 ABmat sit-ups 10 Burpees Record slowest round.

Monday Fitness – Squat Complex (Weight) EMOM 15: min 1 – 5 Goblet Squats @3111 min 2 – 10 GHD Hip Ext @3112 min 3 – 20 KB Russian Twists Performance – Front Squat [...]

Saturday Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 30: 10 Push-ups 20 Calorie Row 5 Strict Pull-ups 15 KB Swings One partner works at a time alternating rounds.

Friday Fitness – Snatch Complex (Weight) EMOM 8: odd – 5 DB Snatches (ea arm) even – 5 OH Squats Performance – Snatch Complex (Weight) EMOM 8: Power Snatch + OH Squat @65% [...]

Thursday Metcon (Time) Fitness & Performance: 1 mile Run 1000m Row 1 mile Run

Wednesday Performance – Push Press (Weight) Take 4-5 sets to find 5rm, then take 80% of 5rm for 1 x amrap Fitness – KB Push Press (Weight) 4 x 5 each arm Metcon (AMRAP – Reps) [...]

Tuesday Metcon (AMRAP – Rounds and Reps) Performance AMRAP 10: 3 Bar Muscle-ups 6 Power Cleans (115/85) 9 GHD Sit-ups – rest 2:30 5:00 Recovery Row (damper <5, s/m<25) -rest [...]

Monday Performance – Front Squat (Weight) Take 4-5 sets to find 5rm @30×1 tempo, then take 80% of 5rm for 1 x amrap Fitness – Squat Complex (Weight) EMOM 15: min 1 – 5 [...]

Linda Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight