Monday 12.16.19
Strength Back Squat Waves Set 1: 6 Reps @ 74% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 86% *1:30 for each set* Rest 3 Minutes Set 4: 6 Reps @ 80% Set 5: 4 Reps @ 86% Set 6: 2 Reps @ 92% *1:30 for each set* Rest 3 Minutes Set 7: 6 Reps @ 86% Set 8: 4 Reps @ 92% Set 9: 2 Reps @ 98% *1:30 for each set* ***% based off 5RM BS WOD “Wonderwall" For Time 40 DU 15 Burpees 40 DU 20 WB (20/14) 40 DU 15 DL (225/155) 40 DU 20 WB (20/14) 40 DU 15 Burpees
0 Comments
Friday 12.13.19
Strength Tempo Front Squat EMOM X 9 1 Tempo Front Squat Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% WOD "Stairmaster" 30.20.10 Cal Row DB Box Step-Ups (50/35) (24"/20") Directly Into... 10.20.30 Alt DB Snatches (50/35) Wallballs (20/14) Thursday 12.12.19
Active Recovery 5 Rds 500 Meter Row 21 AbMat Sit-ups 12 Burpees Post WOD Mobility Wednesday 12.11.19
Strength*Push Press* 4 Sets of 6 WOD "Geico" 15 Min AnRap 60 DU 30/21 Cal Bike 10 Thrusters (155/105) Tuesday 12.10.19
Gymnastics Skills WOD “Lead Foot" 4 Min AmRap 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes 4 Min AmRap 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes 4 Min AmRap 15/12 Calorie Row 15 Burpees 15 Bar Pull-ups Monday 12.09.19
Strength Back Squat Waves Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Rest 3 Minutes Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90% Rest 3 Minutes Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96% WOD "Power Move" 10 Min AmRap 6 Power Snatch (95/65) 9 OHS (95/65) 12 Box Jumps (24/20) Friday 12.06.19
Strength *Tempo Front Squat* WU 6 Min EMOM X 9: 1 Tempo Front Squat Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% PWOD 20 Min AnRap 100m run, 1 BBJ 100m run, 2 BBJ 100m run, 3 BBJ Box 24/20” BOTH PARTNERS COMPLETE EACH RD ONE PARTNER WORKS AT A TIME Thursday 12.05.19
WOD - Active Recovery Post WOD Mobility Wednesday 12.04.19
Skill / Strength *Clean Pull Complex* (EMOM X 6 Sets) 1 Tempo Clean Pull 1 Clean Pull *Sets 1-2: 70% *Set 3-4: 75% *Sets 5-6: 80% WOD "Low Tide" 5 Min AmRap Buy-In: 700m Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes 5 Min AmRap Buy-In: 500m Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes 5 Min AmRap Buy-In: 300m Row 3 Squat Cleans (135/95) 25 Double Unders Tuesday 12.03.19
Strength Push Press 10RM WOD "Little Dipper" 21.15.9 Push Jerks (135/95) Burpee Over Bar L2 115/75 L1 85/45 |
Archives
January 2021
Categories |