072524
Skill and Mobility A1 - Handstand Kick Up to Wall 3x5 *Hold top for 5s *Don't move your hands (IE, don't cartwheel forward) A2 Elephant [...]
072424
Strength A1 Bench Press 3x2 @ 95% A2 Powell Raise 3x10 WOD AMRAP 11 10 V-Up 15 Ring Row 30 Double Under
072324
Snatch Mobility 10 Minutes or So A1 - Pause Overhead Squat 3x5 -Empty Bar or PVC. Go slow and Stretch A2 - Dynamic Child's Pose [...]
072224
A1 Back Squat 3x2 @ ~95% A2 Box Jumps 4x3-5 *Immediately after Squats *Try to be as explosive as possible. This ain't cardio! "WOD" 4 [...]
072024
Partner WOD I go you go 8 Rounds (4 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Then 12 Rounds (6 Each) [...]
071924
Sort of But Not Double Strength Day A1 - Bulgarian Split Squat 4x10/Leg - Heavy A2 - Supinating DB Bent Over Row 4x10/Arm - Heavy [...]
071824
WOD AMRAP 15 10 DL (155/105) 12 Push-Ups Run 200m Shuttle* *200m Run as 2x100m Shuttle (sidewalk space allowing! be safe!) Time: Moderate Reps: Moderate [...]
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)