Monday
Barbell Strength:
Deload week; join gymnastic strength
WOD:
“Fran”
21-15-9 reps of:
Thrusters (95/65)
Pull-ups View full article »
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Monday
WOD1: In teams of 4
8 min AMRAP of:
10 wall balls
10 push-ups
10 burpees
10 kettlebell swings
1 teammate per exercise; all 4 teammates must finish their 10 reps before moving on. View full article »
Monday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 10 min: 2 reps @ 80%
WOD: For time:
5 rope climbs
5 clean and jerks (115/65)
4 rope climbs
4 clean and jerks (135/75)
3 rope climbs
3 clean and jerks (155/85)
2 rope climbs
2 clean and jerks (175/95)
1 rope climb
1 clean and jerk (195/105)
*sub 5 strict ring rows or 5 pull-ups for 1 rope climb View full article »
Sunday
Run 60 minutes for distance
Monday
Short Interval:
Short Interval:
8 x 200m, rest 60s between View full article »
Monday
WOD: 3 rounds
800m run
25 toes-to-bar
25 deadlift (225/155) View full article »
Monday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%
WOD:
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275/135)
7 Push Press (115/75) View full article »