Friday, 18 August 2023
Strength: Back Squat Build to a heavy 3 rep (10-12 minutes) - Rest a little longer than normal between sets when you reach heavier...
Thursday, 17 August 2023
Conditioning: "Jerry" For time: 1600m Run 2000m Row 1600m Run - This Hero WOD is named in honor of Sgt Major Jerry Dwayne Patton, 40, who...
Wednesday, 16 August 2023
Strength: Power Clean + Push Jerk 5x3 2 Power Cleans + 1 Push Jerk x 5 sets (@65% of 1RM) - Complete a set every 1:30 Front Squat 1x1...
Tuesday, 15 August 2023
Strength & Accessory: Snatch + Overhead Squat 5x3: 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets - Complete a set every 1:30...
Monday, 14 August 2023
Conditioning: For time 21-15-9 Thrusters (95/65) Burpee Over Bar Chest to Bar Accessory: Toes to Bar Advance: 5 sets (10:00) 8-10 Kip...
Friday, 11 August 2023
Conditioning: For time 18-15-12-9-6-3 Sumo deadlift high pulls (95/65) Box Jump Overs (24/20) Strength & Accessory: Double DB Bench Press...
Thursday, 10 August 2023
Strength: Shoulder Press 1x3 3RM Shoulder Press 10-12 minutes - Rest as needed between lifts Conditioning: For time 7 rounds 7 Push Press...
Wednesday, 9 August 2023
Conditioning: For time Every 3:00 (7 sets) 12/10 Calorie Assault Bike (Echo 10/8) 12 GHD’s Or V-Ups 9 Back Squats (155/105) Accessory:...
Tuesday, 8 August 2023
Strength: Clean & Push Jerk 1x1 1RM Squat Clean and Push Jerk 10-12 minutes - Rest as needed between lifts Conditioning: For time 10...
Monday, 7 August 2023
Strength: Squat Snatch 1x1 1RM Squat Snatch 10-12 minutes - Rest as needed between lifts Conditioning: For time 1000/850m Row 100 Air...
