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...