blog

131113

Warm-up
KB Warm-up:
10 Circles each way,
10 Squat swings,
5 Clean and press/push press/push jerk
x3
WOD
AMRAP in 6 min:
30 Double unders,
12 Double KB front squat,
6 Double KB shoulder to overhead
Rest 2 min
AMRAP in 6 min:
200m Row,
12 Double KB swing,
6 Burpees,
Rest 2 min
AMRAP in 6 min:
20 OHWL steps,
10 Toes to bar,
10 HSPU

POPULAR Posts

December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the

START Today

Fill out the form below

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