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
Today is a Rest Day! Rest Day Recovery is made for days like this…
OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a
Strength: Back Squat 5x5 82.5% Snatch from high blocks 5x2 70-75% Workout: 4 Rounds for time Assault bike 30/20 cal 10 Burpee Box Jump Over 24/20" 10 Power Snatch 95/65lbs
Today is a Active Rest Day! 30 Mins of Easy Movement –Your choice *Flush Soreness Out Rest Day Recovery is made for days like this…
Strength: Behind the neck Push Press 6x4 (85%) Every 3 min x10 (30min) Clean and Jerk Sets: 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% Workout: For Time 3 Rounds 15 Cal Assault bike 15 Chest to bar Pull Ups 15 Cal [...]
Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout: 8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10
Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout: 8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10
