WODs

DELOADING WEEK   Find a 3RM: Weighted Pull ups   4 rounds for reps of: 60sec Max[…]

REST DAY   Single Sport Endurance Workout Choose ONE of the following Sports Swim (SAT): 2 –[…]

20 min AMRAP Team WOD: teams of 3 Timer: 150m KB Farmer’s Walk 24/18kg AMRAP Burpees Box[…]

Back Squat 5-5-3-3-1-1-1 * If you don’t have a recent 1RM Front Squat number, work on a[…]

Olympic Lifting Focus Session: For QUALITY   Paused Cleans (Pause 3 seconds at top of knee) x2x8[…]

Complete 5 rds: 8 Hang Clean to Thruster 95/65# 8 L-sit Pull ups 8 Hang Clean to[…]

Push Jerk: 5 @ 50%, 5 @ 60%, 3 @ 70%, 1 @ 80% (3 sets)  […]