blog

300913

Warm-up
Kettlebell skills:
Turkish Get-ups, x5/side
Wind-mill, x10/side
Goblet squat, x10
5 min team double-under off
WOD
1000m row.
rest 2 min.
3 rounds:
15 deadlifts,
15 boxjumps.
Rest 2 min.
3 rounds:
15 pullups,
15 wallballs

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.