top of page
Search

Tuesday May 17th WOD

Strength: Deadlift

Warm up: 3@ 55%, 3@ 65%

5x3 @ 75%, 85%, 90%, 80%, 70%


Conditioning:

1 Cluster Complex = 1 Squat clean & Press+ 4 Alt Overhead Lunges

4 Cluster Complex (95/65)(75/55)

5 Double Unders/ Hop Over

4 Cluster Complex

10 Double Unders/Hop Over

4 Cluster Complex

15 Double Unders/Hop Over

...

4 Cluster Complex

45 Double UndersHop Over/Hop Over

4 Cluster Complex

50 Double Unders/Hop Over


Keep adding 5 Double Unders or Hop Overs after every set Cluster Complex reps until you get through 50.

1 Cluster Complex = 1 Squat clean & Press+ 4 Alt ernating Overhead Lunges


54 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)(

Comments


bottom of page