workouts

WOD 17/05/2022

A. Four sets of: Incline Press x 6-8 reps @ 21X1 (sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells) Rest 45 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X1 Rest 45 seconds B. RX [...]

workouts

WOD 16/05/2022

A. Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch + Tempo Overhead Squat @ 31X1 B. RX Every 4 minutes, for 16 minutes (4 sets) for times: 200m Run 12 Burpees over the Bar 9 Power Snatches (50/35 Kg) SCALED Every 4 minutes, for 16 minutes [...]

workouts

WOD 15/05/2022

A. RX Complete as Many Round as Possible in 30’ of: 10 Dumbbell Devil’s Presses (1×22.5/15 Kg) 20 Double DBs Front Squat (1×22.5/15 Kg) 30 DB Hang Clean &Jerk (1×22.5/15 Kg) 40 Push-Ups 50 Double Unders 650m run SCALED Complete as Many Round as Possible in 30’ of: 10 Dumbbell [...]

workouts

WOD 13/05/2022

A. Every 2 minutes, for 20 minutes (10 sets) of: Sets 1-3 = 3 Snatch @ 60-70% Sets 4-6 = 2 Snatch @ 70-80% Sets 7-10 = 1 rep @ 80+% This does not need to be a max effort attempt. If you feel good then let’s see some big [...]

workouts

WOD 12/05/2022

A. Every 90 seconds, for 12 minutes (8 sets): Power Jerk + Split Jerk *Sets 1-2 = 55-60% of 1-RM of Power Jerk *Sets 3-4 = 65-70% *Sets 5-6 = 70-75% *Sets 7-8 = 80-85% B. RX Five rounds for time: 400 Meter Run 8 Strict Pull-Ups 16 Push-Ups @ [...]

workouts

WOD 11/05/2022

A. Every 2:30, for 15 minutes (6 sets) of: Deadlift x 2 reps @ 88-92% of 1-RM B. RX Against a 3-minute running clock… 15 Burpees Box Jump Max Reps Chest to Bar Pull Ups Rest 3 minutes, and repeat for a total of 3 sets. Note the total number [...]

workouts

WOD 10/05/2022

A. Every 2:30, for 15 minutes (6 sets) of: Back Squat x 2 reps @ 88-92% of 1-RM B. RX For time: 120 Double unders 40 Walking Lunges with DB in Goblet Position 22.5/15 Kg 20 Toes to Bar 120 Double unders 30 Walking Lunges with DB in Goblet Position [...]

workouts

WOD 09/05/2022

A. Every 2 minutes, for 20 minutes (10 sets) of: Sets 1-3 = 3 cleans @ 60-70% Sets 4-6 = 2 cleans @ 70-80% Sets 7-10 = 1 rep @ 80+% This does not need to be a max effort attempt. If you feel good then let’s see some big [...]