10/30/2021-WEDNESDAY WORKOUT

by | 13am1012UTCWednesday | WOD

STRENGTH a1. Strict Ring Pullups X 8-10 @20×2 a2. 20 Mountain Climbers Into :30 Plank Hold x 4 Sets METCON We Will Be Going To Long Amrap Build Repeated Efforts and Retesting This In 4 Weeks AMRAP  30 Min 400m Run 22 Situps 20 Goblet Squats 18 T2b 16 Box Jump...

10/12/2021-TUESDAY WORKOUT

by | 12am1003UTCTuesday | WOD

STRENGTH E:90 X 6 Sets 3 Banded Dl https://www.youtube.com/watch?v=f6xpizc6lhm e3mom X 4 Sets ME strict Hspu X Must Keep 41×2 Tempo (use 1 Abmat Or Seated Db Press) METCON 30-20-10 deadlift (235/165) ring...

10/11/2021-MONDAY WORKOUT

by | 11am1038UTCMonday | WOD

STRENGTH a1. Single Leg Hip Thrust X 12-15/leg (put Kb On Working Hip) a2. Cossack Squat X 8/side x 3 Sets *hip Thrusts Hold For :2 Count At Top *cossack Squats Work On Mobility Slow Controlled Mvt *use Kb In Goblet Or Bb Back Rack METCON 2 Rounds For Time 30 Hang...

10/08/2021 – Friday Workout

by | 08am1028UTCFriday | WOD

STRENGTH 3 Sets: 3 high hang squat snatch 3 Sets: 3 mid thigh hang squat snatch 3 Sets: 3 hang squat snatch 3 Sets: 3 @ knee hang squat snatch *Build from each movement METCON “Fran” 21-15-9 Thrusters (95/65)...