Tuesday Supplemental Skill/Strength NOT for Time 20-16-12-8-4 Alternating Pistols 5-4-3-2-1 Deficit Handstand Push Ups 1 x 30 Unilateral Arm Swings Strength Back Squats 5 x 5 Every 3:30 Front Squats 3 x 8 Every 4 Minutes Romanian Deadlifts 4 x ... Read More
Monday Supplemental Power/Strength 5 x 1Snatch Balance no Dip @ 60 – 70 % 5 x 1 Power Snatch + 1 OHS @ 80 – 85 % 7 X 1 ¼ Front Squats @ 80 -85 % Strength Overhead Squat ... Read More
Thursday Gymnastics Skillwork on The Parallel Bars Pike Ups/Straddle Ups Support Holds Shoulder Shrugs Tuck Ups Pike Ups Pike Compressions Upper Arm Holds Chicken Wings Dips (Pause, Tempo) : Train Dips like you Train Squats
Wednesday Supplemental Strength/Power 6 x 3 Overhead Squat 24 Minutes to Find your 1 Rep Max Thruster 9 x 1 Split Jerk from The Blocks Strength Superset 6 x 6 Front Squats 6 x :30 Seconds Handstand Holds Every 4 Minutes ... Read More
Tuesday Supplemental Gymnastics Strength 5 x 2 Ring Muscle Ups + 2 Ring Dips 5 x 1 Legless Rope Climbs 5 x 9 Strict Handstand Push Ups 5 x 9 Weighted Pull Ups Strength Superset 6 x 6 (9) Pendlay Row ... Read More
This is kinda cool :) “I no longer have patience for certain things, not because I’ve become arrogant, but simply because I reached a point in my life where I do not want to waste more time with what displeases ... Read More
8AM Strength 5 x 5 Deadlifts WOD 8 min AMRAP 10 Med Ball Cleans 200m Med ball run 2 min rest 8 min AMRAP 5 Toes 2 Bar 10 Squats 9AM (OLY) Hang Power Snatch 50% x3; 60% x3; 65% ... Read More
8AM Strength/ Skill/ Agility Superset 6x5 Barbell Rollout 6x5 Agility ladder work 6x5 20 sec Handstand hold Every 3:30 min WOD 5 rounds 100m row 10 KBS 10 Wall Balls 200m run 9AM (OLY) Snatch High pull + Snatch ... Read More
Strength: 5 rounds of - 1 L Sit - 5 4-point L Hang - 10 GHD Sit Ups WOD #1: 5 Rounds of - 20 Sit Ups - 400m Run WOD #2: 5 Rounds - 15 Wall Balls - 500m ... Read More
Strength 5 x 5 Back Squats Every 3 minutes 3 x 8 Back Squats Every 3 minutes Workout Of The Day 30 CAL Row 30 Box Jump Overs (24"/ 20") 30 Dead Lifts (L1-185/135; L2-155/115; L3-135/95) 30 Wall Balls (20Lb/ ... Read More
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