6/28/2024-FRIDAY WORKOUT

by | 28am624UTCFriday | WOD

STRENGTH Build To A 6rm In 4 Set deficit Reverse Lunge (stand On 1×45# Plate) *rest 1 Min Btw Legs X 4 Sets *build” METCON 30-20-10 back Squat (135/95) c2b Pullups rest 3 Min 30-20-10 thruster (95/65)...

6/27/2024-THURSDAY WORKOUT

by | 27am624UTCThursday | WOD

STRENGTH 20 Tgu *each Rep Must = :15 rest 3 Min 20 Double Kb Turkish Situps (light)” “400m Run X 6 rest 1 Min @:2-:3 Faster Than Mile Pace 400s rest 3 Min METCON 5 Rounds 10 Cal Bike 10...

6/26/2024-WEDNESDAY WORKOUT

by | 26am639UTCWednesday | WOD

STRENGTH Redo 50 Strict Ring Dips For Time *1 Month Ago Last Tested *must Start From A Mu b1. Prone Rear Delts Flys X 20 b2. Behind The Back Bb Shrugs X 20 x 3 Sets METCON “500m Row then: 5 Rounds 3 Wall Walks 12 Db Bench (50/35) 27 Doubles) then: 500m...

6/24/2024-TUESDAY WORKOUT

by | 25am647UTCTuesday | WOD

STRENGTH 4 Sets a1. Rdl X 6-8 @33×1 a2. Wall Leaning Tibia Raises X 25 a3. Sl Deficit Calf Raises X 15-20/leg” METCON AMRAP 20 12 Sa Db Hang Power Clean X 6/arm (50/35) 12 T2b 200m Run