11/22/2021-MONDAY WORKOUT

by | 22am1126UTCMonday | WOD

STRENGTH 3 Sets a1. 20 Front Rack Forward Step Lunges *10 Ub Each Leg (build) *start With Weaker Leg First *rest 1 Min Btw Legs *all Sets Should Be Heavier Than Front Rack a2. Weighted Situps X 15-20 METCON The Chief W Snatches 5 Sets 3 Min On 1 Min Off 3 Hang Power...

11/19/2021-FRIDAY WORKOUT

by | 19am1112UTCFriday | WOD

STRENGTH E:90 X 5 SETS (BUILD) SQUAT CLEAN + HANG SQUAT CLEAN X 2 + 3 FRONT SQUATS WITH :1 PAUSE AT BOTTOM EACH REP E:90 X 5 SETS SPLIT JERK X 3 (BUILD) METCON 21 HANG POWER CLEANS (135/95) 21 BAR FACING BURPEES 200M RUN REST 2 MIN 15 HANG POWER CLEANS (155/105) 15...

11/17/2021-THURSDAY WORKOUT

by | 18am1137UTCThursday | WOD

METCON E4MOM X 6 SETS 15/12 CAL AB 10 BOX STEP OVERS (53/35) 5 DEVIL PRESS *SCORE IS FAST AND SLOW ROUND STRENGTH BODYBUILDING A1. ISOMETRIC HAMMER CURLS (ALT ARMS) X 10/ARM A2. DBL DB TRICEP KICKBACKS X 15-20 A3. WEIGHTED SITUPS X 20 X 3 SETS B1. POWELL RAISE X...

11/17/2021-WEDNESDAY WORKOUT

by | 17am1140UTCWednesday | WOD

4 SETS A1. COSSACK SQUAT X 5/LEG A2. WIDE STANCE BACK SQUAT X 10 @32X1 A3. CHOOSE A SET OF STRICT WEIGHTED PULLUPS CLUSTER EXAMPLE W A VEST 5.5 SO DO 5 REPS REST :10 5 REPS (GOAL SHOULD BE SAME NUMBER) *THE COSSACK AND WIDE STANCE SHOULD STAY LIGHT AND WORKING ON ROM...