/07 Jan 2018/0 Comments 1/9/18 bench press dumbbell (Lets Go! BroWOD!) One rep max Lunges (Backwards) ((Not heavy, not light ,medium)) 4×12 (ACROSS) Metcon (Time) 1-8-1 Power clean (185/115) (155/105)... Read More
/07 Jan 2018/0 Comments 1/5/18 Hang Power Clean @65% @75% @85% @90-95% x 3 Metcon (Time) 21 Power Cleans (135/95) (95/65) 21 lateral Burpee bar jump overs rest 30 Seconds... Read More
/07 Jan 2018/0 Comments 1/4/18 1000m row (Time) 1000m row for time After your row rest 5 minutes and start next metcon. Metcon (Time) 2 rounds 25 pull ups 25... Read More
/07 Jan 2018/0 Comments 1/3/18 1/3/18 Snatch + OH Squat 3 Snatch + 3 OH Squats @65% @70% @75% @80%x2 Metcon (Weight) EMOM 4 mins 3 clean n Jerk Work... Read More
/07 Jan 2018/0 Comments 1/2/18 Back squat hold + lil bitty 4 rounds 1 back squat-hold the bottom (5 sec) 1 back sqt with 15-20 lil bounces 1 back squat... Read More
/07 Jan 2018/0 Comments 12/29/17 12/29/17 Power Clean +Hang Clean + Jerk @65% @70 @75% @80-85 %x4 Buy i: Metcon (AMRAP – Reps) EMOM 6 mins Even:buy in of 5... Read More
/07 Jan 2018/0 Comments 12/28/17 12/28/17] Metcon (Time) 5 rounds 5 bmups (Mod:ch2bar or pull ups) 10 Pull ups 15 Burpees 20 sit ups 25 air squats 30 push ups... Read More