Rowing 3 Sets 350 Meters, 300, 250, 200 Rest walk back to start Rest 5 min between sets
Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag
Today is a Rest Day! Rest Day Recovery is made for days like this…
Strength: Box Squat 8 x 3 Reps (82.5%) Strength 2: In 15 mins Build to todays heavy Power Snatch Workout: 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dumbbell Bulgarian split squats x 10 each leg
Strength: Push Jerk 8 x 3 (85%) Every 3 Min x 10 (30min) Clean and Jerk Sets 1-2 = 3 Reps 75% 3-4= 2 Reps 80% 5-6= 1 Rep 85% 7-8= 1 Rep 90% 9-10= 1 Rep 95+% Workout: 3 Rounds each for Time 15 Dumbbell Cleans 50/30lb 30 Meter Dumbbell Walking lunges 15 Dumbbell [...]
Rowing 12 Sets 1 Min max effort row 3 Min rest in between
Strength: Bench Press 5x5 @2111 Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout: 8:00 AMRAP 2 Legless Rope Climb 4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work: 3 Sets Tricep extension x10 Dumbbell Hammer curls x10
Today is a Rest Day! Rest Day Recovery is made for days like this…
WOD: "18.3" 2 Rounds for time of: 100 Double-unders 20 Overhead squats (115/80) 100 Double-unders 12 Ring muscle-ups 100 Double-unders 20 Dumbbell snatches (50/35) 100 Double-unders 12 Bar muscle-ups Time cap: 14 Minutes
Today is a Rest Day! Rest Day Recovery is made for days like this…
Strength: Front Squat build to 2 RM with 3 Sec pause at bottom Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Assault Bike **Rest 60 Seconds 50 Cal Ski **Rest 60 Seconds 50 Cal Row Accessory Work: 3 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each **Rest as [...]
Optional conditioning: Running 5 Min for max meters on True Form (Sub in a row or track) **Rest 3 Min between x 4
