Wednesday – 5/1/19

by | Apr 30, 2019

Sumo Deadlift 3×8

Romanian Deadlifts 3×10

1. TABATA 8x 20:10
Thrusters 95,65

1min rest

2. TABATA
Power Cleans 95,65

1min rest

3. TABATA
Hollow Hold

Mobility Work

Tuesday – 4/30/19

by | Apr 29, 2019

WOD
Back Squats 3×8

Front Foot Elevated Lunges 4″
3×10

RUNNING CLOCK for 15 Min
Adding 1 Deadlift after every 100m Run
1- Deadlift (225,185)
100m Run
2- Deadlift
100m Run
3- Deadlift
100m Run
…
etc. Until Clock Runs out

4pm Kettlebell
30 20 10
American swings
Box jumps
KB pushups

Monday – 4/29/19

by | Apr 28, 2019

Technique Work: Power Clean

Power Clean 5×3
Power Jerk 5×2

EMOM 14
Odd:10 Push-Ups
Even: 10 Toes to Bar

Max Hang From Rig

Saturday – 4/27/19

by | Apr 26, 2019

8am Kettlebell
10 split squat
10 pushups
Rest 30 repeat total 3x
Pull ups Max
Squat jump 12
Rest 30 sec repeat 3x
Finisher
30 on repeat 3x
Air squat
Plank
Single leg deadlift
Run in place

9am WOD
“KLEPTO”
4 Rounds for Time:
27 Box Jumps (24″,20″)
20 Burpees
11 Squat Cleans (145,105)

10am Olympic Lifting