RDL: 3 x 5 1/2 Kneeling Arnold Press: 3 x 15 Then… 16 min Ladder 3 C2B Pull-ups (modify w/Jumping C2B or pull-ups) 3 OHS, 95/63 6 T2B 6 OHS 9 C2B Pull-ups 9 OHS 12 T2b 12 OHS *Continue this pattern until time runs out Virtual 6am/4pm)...Read More
15 Minutes to heavy set of 2 Cleans + 1 Jerk Then……..For Time: 20 Wall Climbs 400m Run 25 Power Cleans 135/93 400m Run 30 S2OH 135/93 400m Run Virtual WOD: a. Weighted Glute Bridge with 2 second pause at top 3xME b. Turkish Sit Up 3x ME Then…….. AMRAP 13 Minutes 10 Handstand Pushups...Read More
8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)Read More
9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: AMRAP 18 Minutes 20 Ring Pullups 30 Push Press 45/33 40 Back Squat 45/33 400m Run *Must complete 75 burpees at some point during workout* AMRAP 18 Minutes 200m Run 20 Straight Leg KB Deadlift 200m Run 20 KB Snatch, RT 200m Run 20...Read More
Hang Power Snatch 1-1-1 Then…… Hang Snatch Elizabeth 21-15-9 Hang Power Snatch 115/83 Ring Dip Virtual WOD: 15 Minute Body Building AMRAP a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15 Minutes...Read More
10 Min AMRAP 4 Strict Med Ball Pull-ups, 20/14 8 Burpees over med ball , 20/14 12 Med Ball Sit-ups, 2o/14 10 Min Ladder (2-4-6-8-10-12….) SA Alt Kb Swing, 70/53 Alt Pistol 10 Min AMRAP 15 Thrusters, 75/45 60 Double Unders Virtual (6am/4pm) Single Arm Row: 3 x 12-15 Side Plank...Read More
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 27-21-15-9 Row or Ski Cal Toes to Bar Virtual WOD: a. Straight Leg Deadlift 3×20 b. Handstand Hold 3x ME Then…… 27-21-15-9 Pistols, alt Single Arm DB Clean and Press, alt Up Downs (burpee with no pushup) Fit4ALL- Bring a Friend for Free at 9am...Read More
