Monday
WOD: w/ a partner, 20 min AMRAP:
800m run together
50 PVC overhead squats
*Alternate on squats as needed. Partner A must hold plank while partner B squats.
Finish with 200 m farmers carry (53/35) View full article »
Category: . P.E. Women
Monday
Barbell Strength:
Squat 3@80%, ME@90%
Press 3@80%, ME@90%
Squat EMOM 10 min: 3@70%
WOD: “Elizabeth”
21-15-9 reps of:
Squat Cleans (135/95)
Ring Dips View full article »
Monday
Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55% View full article »
Monday
No class
Wednesday
Barbell Strength:
Squat 5@75%, ME@85%
Press 5@75%, ME@85%
Squat EMOM 10 min: 4@60%
WOD: “The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats View full article »
Monday
No class
Wednesday
WOD: Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler View full article »
Monday
Barbell Strength:
Deload week
WOD: 18.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. of:
Thrusters (100/65)
Chest-to-bar pull-ups View full article »