WODs

99 Squats! (all numbers bases of your 1RM for that lift)   Back Squat: 10@empty bar, 8@55%,[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following Sports… Swim (SUN): 30min TT[…]

Weighted Dips Team Holleyman 30 Rds for time: 5 Wall balls 9/7kg 3 HSPU 1 Power Clean[…]

Good Mornings (Wide Stance) 8min EMOM 2 GM 95/65# *Flat back! Fast!   21 – 15 –[…]

Olympic Lifting Focus: For QUALITY OHS x5x3 with 5 second hold at bottom @ 50% of 1RM[…]

4 rounds AMRAP: 1 min Max Sit-ups 1 min Max Double Unders 1 min Max Evil Wheels[…]

Shoulder Press 2 x 5 @ 80% of 1RM Suggested warm-up: 5@50, 3@60%, 3@70% then start sets[…]