top of page
Search

Tuesday April 24th WOD


Core:

Full Turkish Get up 3x3 each side As heavy as possible

Strength: Deadlift 5x5

Conditioning: (NO Dumbell version today) Every 5 Min for 20 Min

10 Unbroken Back Squats (Rx+165/115) (Rx 135/95) Run 200 Meters 10 Unbroken Back Squats

****Rest remainder of the 5min then repeat for a total of 4rounds

**** if these weights are too light or too heavy Use 50% of your 1 Rep Max Back Squat


37 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