A) 10min to Build up to a heavy set of 3 Push Press no pause, rest 1:30 -2:00. B) Pulling Volume accumulation :10-:20 elevated ring hollow hold + AMRAP ring row, rest 1:00 15-25ft HSW (6-8 box walk outs) rest 1:00 x 4 sets C) For Time 50-40-30-20-10 – DU...
A) 6-8 DB Lunge + SLDL combo per leg, rest :30 between legs 1:00- 2:00 x 4 sets B) 6-8 Kang Squats, pausing 2 sec in each position +20 curtsy lunges (weighted optional) rest 90sec x 3-4 sets C) 4 sets – Mix and Match *Change the order you perform movements each...
A) PS+Hang Snatch + OHS Build to a tough for 6-8 sets, rest 2:00 minutes B) Partner WOD – 15 min AMRAP – partition as needed 100 Wall balls 80 BJ overs 60 plate ground to overhead (45/25) 400m run **together** C) Core – 12min EMOM 1- :30 weighted...
Monday AM Session: Rowing Interval 10X90 Sec Row rest 90 Sec – Aim for same output every Set – 1 FT: BE solid and work to keep Same output for all 50 cals 50 Cal AD – both men and women 2 BS – Find a tough set of 4 3 BS 4X4 @70-70%% of 2...
