blog

050313

Warm-up
Overhead squat practice with dowel 10 min,
Then
3 rds:
Triple jump (60/75/90%),
5 regular kipping pullups,
5 reach and rolls
Skill
Alternating on the minute
3 Squat snatch
3-5 Muscle ups or progression
WOD
Row/Push-ups/Strict Pull-ups:
500/25/10,
400/20/8,
300/15/6,
200/10/4,
100/5/2

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.