blog

012214

Warm-up
2 Rounds:
Standing knee grab + Lunge step + Twist x 5/side,
Flat back shoulder flexion x10,
Hip flexor stretch x15s,
Cossack squat with weight x5/side
Strength
Squat 6×4
WOD
AMRAP in 4 min:
7 Power cleans,
7 Bar-over burpees
Rest 4 min
AMRAP in 4 min:
7 Box jumps,
2 Rope Climbs
Rest 4 min
AMRAP in 4 min:
7 KB swings,
7 Wall-balls

POPULAR Posts

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift

November 29, 2022

Skill: Ring muscle-ups + Every 2 minutes x 10:00 minutes: 1-5 ring muscle-ups or progression 30 skips or double-unders Easy calories AMRAP in 12 minutes:

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.