Warm-Up 400m run 10 air squats 10 strict pull-ups or negative hold x 2 *review Deadlift + clean Strength 5 Sets 1.1.1.1.1 1 deadlift + 1 hang power clean (:2 pause in catch) *rest :10 bt lifts [...]
Warm-Up “Rowling” after each rd = burpees per point Strength EMOM x 12 Even = :30 ME strict ring dips or def pushups Odd = 8 SA ring rows per arm – everyone WOD Rows 4x500m rest [...]
*Great week for the big guy. Wins the international functional fitness championship and turns 22! Happy birthday to Tola! Warm-Up 1 min singles 1 min step ups 20 Kb swings – mod 1 min [...]
Warm-Up 400m run 10 RDL 10 Pushups 10 Kips 200m run 5 knee ups + 5 t2b *HSPU practice Strength E3:30×4 sets SA DB Bent Row x 10 Each arm (20×2) rest 1 min RDL x 10 @3111 WOD AMRAP 15 6 [...]
Warm-Up 3 min row then 3 rounds 5 BB front Squats 10 Kips 15 abmat situps Strength 12 Min to Build Back Squat 5RM (30×1) WOD 4 sets 2 min on 2 min off 325/300m row Max front squats w [...]
SWOLE CITY 4 Sets 10 seated Db supinated curls 10 single arm tricep kickbacks :30 ring plank POWER WOD 50 burpee box jumps for time rest 1:1 25 burpee box jumps for time
Endurance WOD 5 rounds 400m run 18 situps 15 wallballs 12 burpees 9 Box jumps CORE 1 min hollow hold 1 min superman hold :30 hollow hold :30 superman hold Partner WOD 45 min AMRAP 4K Row – [...]
Warm-Up 400m run 10 light kb swings 7-10 scap pull-ups 200m run 7-10 strict pull-ups or ring rows Strength Build to a 1rm max supinated grip chin-up after each set = ME strict ring dips or E2mom [...]
