Friday, 29 January 2021
Strength: Deadlift 4 Sets X 5 Reps @73% 1RM (From Week 2) Same Weight Across All Sets Conditioning: 7 RFT: (21 Minute Time Cap) Row...
Thursday, 28 January 2021
Conditioning: For Quality 2 Laps of the 5K Route Wreckbag Walk (70/50) * Challenge Nasal Breathing Only * 5:50am and 5:30/6:30pm...
Wednesday, 27 January 2021
Strength: Strict Press 5 Sets X 4 Reps @68% 1RM Same Weight Across All Sets Conditioning: 4 RFT: 400 Meter Run 1 Minute Handstand Hold
Tuesday, 26 January 2021
Conditioning: AMRAP 20 4 Strict Pull-ups 8 Push-ups With Feet on a Box (24/20) 12 Med-ball Cleans (20/14) Post-WOD: 12-10-8-6-4 Cable...
Monday, 25 January 2021
Strength: Back Squat 5 Sets X 4 Reps @73% 1RM Same Weight Across All Sets Conditioning: AMRAP 15 21 Wallballs (20/14) 12 Power Snatches...
Friday, 22 January 2021
Strength: Strict Press 5 Sets X 5 Reps @63% 1RM (From Last Week) Same Weight Across All Sets Conditioning: "Ellen" 3 RFT: 20 Burpees 21...
Thursday, 21 January 2021
Conditioning: 8 RFT 15/12 Calorie Bike 10 Jumping Lunges *Rest 90 Seconds Between Rounds Post-WOD: 4 Rounds Each Side :45 Second Side...
Wednesday, 20 January 2021
Strength: Deadlift 4 Sets X 5 Reps @70% 1RM (From Last Week) Same Weight Across All Sets Conditioning: "Happy Birthday Pat" For Time:...
Tuesday, 19 January 2021
Conditioning: 300 Reps For Time, Following The Pattern: 20 Seconds of Pull-ups 10 Seconds of Rest 20 Seconds of Push-ups 10 Seconds of...
Monday, 18 January 2021 - MLK, Jr. Day
Strength: Back Squat 5 Sets X 5 Reps @70% 1RM (From Last Week) Same Weight Across All Sets Conditioning: AMRAP 20 20/15 Calorie Row 15...
