11/13/2024-WEDNESDAY WORKOUT

by | 13am1111UTCWednesday | WOD

STRENGTH A1. Incline Db Press X 10-12 – Pause At Full Stretc a2. Powell Raise X 10-12/arm x 4 Sets e4mom X 4 Sets METCON “Emom X 20 1 = 6 Dball Over Shoulder (heavy) 2 = 15 Wallballs (ub) 3 = 5 Wall Walks (quick Reps) 4 =...

11/12/2024-TUESDAY WORKOUT

by | 12am1101UTCTuesday | WOD

“A.snatch Cp Work 2.2.2.2 X 4 Sets rest :9 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm *goal Is Same Weight 2 Weeks Ago Or Very Smll Increase Wnt Weight Moving With Speed – 5 Min To Warmup To Working Weight – Each Set Should Take Approx 3:30”...

11/8/2024-FRIDAY WORKOUT

by | 08am1153UTCFriday | WOD

STRENGTH A. STAGGER STANCE SUITCASE DB RDLS X 8-12/LEG (FRONT LEG STRAIGHT/BACK KNEE BENT) X 4 SETS *REST 1 MIN BTW LEGS AND 2 MIN BTW SETS METCON 10-8-6-4-2 – HANG SQUAT SNATCH (155/105) MU  

11/6/2024-WEDNESDAY WORKOUT

by | 06am1125UTCWednesday | WOD

STRENGTH A1. ARNOLD PRESS X 8-12 A2. FLAT CHEST FLYS X 20 (LIGHT) (PAUSE AT FULL STRETCH) X 4 SETS E4MOM X 4 SETS” METCON AMRAP 20 MIN 15/12 CAL ROW 12 WALLBALLS 12 T2B

11/5/2024-TUESDAY WORKOUT

by | 05am1147UTCTuesday | WOD

STRENGTH A.clean And Jerk Cp Work 2.2.2.2 X 4 Sets rest :12 Btw Lifts And 2:00 Btw Sets *60-70% Of 1rm – 5 MIN TO WARMUP TO WORKING WEIGHT – EACH SET SHOULD TAKE APPROX 3:30 METCON 5 ROUNDS FOR TIME: 400M RUN 18 BURPEE BOX JUMP OVER (24/20)...