Category: WOD

Thursday, December 13th 2018

  WORKOUT EVERY 4:00 x 5 SETS 15 Kettlebell Swing (53/35)|(35/26) 15 Burpee 15 T2B FINISHER 3 SETS 10 DB Chest Press 10 DB Chest Fly’s 10 DB Pull-Overs 10 DB Close Grip Chest Press -Rest as Needed- *Use 1 Weight and do all 40 reps unbroken.


Wednesday, December 12th 2018

  WARM UP 1:00 Bike 10 Alternating SA DB Power Cleans 1 Wall Walk + :20 HS HOLD WORKOUT 5 ROUNDS FOR TIME 21/18 Calorie Bike 15 Power Cleans (95/65)|(75/55) 9 HSPU


Tuesday, December 11th 2018

  STRENGTH Front Squat 5-3-1-1-1 *5 moderate *3 moderate-heavy *1s build to heavy WORKOUT EMOM x 20 MINUTES Minute 1 – 18/14 Calorie Row Minute 2 – 15 DB Front Squats (50/35)|(35/20) Minute 3 – 10 Up-Down + Box Jump Over Minute 4 – Rest


Monday, December 10th 2018

  WARM UP EMOM MIN 1 – Try Both! Running Unders + High Knee Unders Min 2 – TGU each arm Min 3 – Push-ups + :30 plank in top of push-up STRENGTH Split Jerk 5-3-1-1-1 *5 moderate *3 moderate-heavy *1s build to heavy WORKOUT AMRAP x 10 MINUTES 200m Run 8 Shoulder to OH …
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Saturday, December 8th 2018

  WARM UP 8 Minute AMRAP 10 DB/KB Stiff Legged Deadlift 10 Alt Samson Lunges (in place) 10 Mountain Climbers (each knee taps the elbow is 1 rep) 25′ Toy Soldier Kicks 25′ Stiff Legged Bear Crawl   WORKOUT AMRAP X 20 MINUTES 20 DB Power Cleans (50/35) (35/20) 20 DB Lunges w/DB’s on shoulders …
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Friday, December 7th 2018

WARM-UP 3 ROUNDS 1`:00 Bike 15 PVC Passes > :30 Bar Hang > 15 Kip Swings :30 Handstand Hold or OH Plate Hold 20 Alt. V-ups WORKOUT 2 SETS 50/40 Calorie Bike -Rest 3:00- 3 Rounds 15 Strict Press (75/55)|(55/45) 15 T2B -Rest 3:00 between sets-


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