071724
A1 Weighted Dips 4x5 or 4x5+ Strict Bodyweight Dips with pause 4x8+ Band Dips 4x5 Dip Negatives A2 Yates Row 4x10 - HEAVY WOD AMRAP [...]
071624
Strength/Core EMOM 9 1 - Max Effort Hang 2 - Half Kneeling DB Wood-Chop 1x12 L/R 3 - Half Kneeling DB Wood-Chop 1x12 L/R *Try [...]
07/15/24
Strength Deadlift 3-3-3-3 *4 Challenging Sets of 3, ideally ascending weight WOD AMRAP 7 10 Alternating DB Snatch (50/35) 10 Side Shuffles (2 Long-ways Mats)
The Week of 7/15
Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly [...]
071324
EMOM 8 1 - KB Front Rack March (53/35) (controlled but Max Effort) 2 - Rest Partner WOD I go you go. 12 Rounds (6 [...]
071224
Strength A1 Deadlift 5-5-5 A2 "Seated Straddle Plate Raise" 4x10 (15#/10#) WOD 5 Rounds of 1 Minute Work/2 Minutes Rest 7 Front Squat (135/95) In [...]
071124
Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Half Kneeling DB Woodchop 1x12 (L or R) 3 - Half [...]
071024
Strength A1 Bench Press 4x3@90% A2 DB "Supinating" Bent Over Row 4x10 @ Heavy *Supinating - at the bottom your thumb is at noon/north, at [...]
070924
Front Rack Mobility EMOM 6 1 - Butcher Block Stretches x45s 2 - 5x 5 second PVC Front Squat 3 - 5x High Pull + [...]
070824
"Double But Really Lots of Strength Day" A1 Back Squat 4x3@90% A2 Box Jump 4x3-5 *Box Jump immediately after Squats B EMOM 12 1 - [...]