top of page

Thursday Dec 3rd WOD

STRENGTH: 1a) Clean Complex: (20 minutes) -Power Clean (Pause 1 inch from the ground) -Clean & Jerk -Jerk 2a) Front Squat (1 sec Pause at bottom) 65x5 75x5 85xME 65xME

2b) Single Leg DB SLDL 3x12


21-15-9 Wall Balls (25/20) Deadlifts (155/115) -100 ft bear crawl

6 views0 comments

Recent Posts

See All

Thursday July 25th WOD

Strength: Bench Press 1. DB Single Arm Bench Press 4x 6ea arm 2. BB Bent Over Rows 4x6 Superset: -Waiter Curls (only 1 heavy DB) 3x8-10 VIDEO -Tricep Dips (use box/bench/rings/machine) 3x5-8 VIDE Cond

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

bottom of page