June 30, 2020

WOD 
Swod:
8-10 neutral grip dumbells floor press
16 single arm dumbell row (8/8)
20 hollow rocks 
3 rds 

Conditioning: 
75 wall balls 20/14
EMOM starting at the 0:00 perform 8 hang db snatches 50/35

June 29, 2020

WOD

Swod:

Front rack lunges

4x20

1:30-2:00 rest between sets

Conditioning:

EMOMx 16 min ( 4 rds)

1- Max SA KB thruster 55/35

2- Max dubs

3- Max BSU

4- rest

June 26, 2020

GYM WOD: 

Swod:
snatch work 
4x3 hang muscle snatch 
Into 
3x3 low hang power snatch 

Conditioning: 
12 min amrap 
8 hang clean 135/95
8 burpee over bar
8 SDHP 
24 sit ups

June 25, 2020

GYM WOD:

Swod:

front squats

6x3 tempo @22x1

Can build or stay at same weight

Conditioning:

20 goblet reverse lunges (10/10) not alternating

10 no push up burpees

20 box jumps 30/24

3 rds (not for time just move at steady pace)

Accessory:

30 strict pull ups

June 24, 2020

GYM WOD: 

EMOMx21 (7 rds) 
1- one round of DT 95/65
2- 30 dubs 
3- 10/7 cal bike/rower

DT=

12 Deadlifts

(155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks

(155/105 lb) 

Accessory:
30 steps kB suitcase carry march 
3 rds

June 23, 2020

GYM WOD:

20 thrusters 45/35 BB 
16 V-ups 
20 hang kb snatches 55/35
16 burpees 
4 rds

Accessory:
80 Russians twists

June 21, 2020

GYM WOD:

Weightlifting conditioning:
Every 4 min 
75 dubs 
3-3-2-2-1 hang clean and jerk (building if possible) 
5 rds  

Accessory: 
8-10 bent over row 
12 diamond push ups 
3-4 rds

June 19, 2020

GYM WOD: 
Swod:

10 min to work on this complex 
1 snatch pull+1 power snatch+1 ohs 

Conditioning:
75 stoh 95/65
EMOM perform 9 Russian kB swings 55/35
9 min cap
 


HOME WOD: 

10-9-8-7-6-5-4-3-2-1 
Squat jacks 
Jumping lunges 
Into: 
10-2-3-4-5-6-7-8-9-10
Jackkni...

June 18, 2020

GYM WOD:
Swod: Back squat 
5x5 
Conditioning:
90 sec 
10 front rack lunges 135/95
10 burpees over bar 
Max jumping air squats 
5 rds 90 sec rest in between rds 


HOME WOD: 
1
min plank 
1 min calves raises 
1 min sit ups 
1 min jump rope 
1 min burpees 
1 min rest...

June 17, 2020

GYM WOD:

Swod:

EMOMx10 min

1 clean high pull+ 1 clean + 1 front squat + 1 push press 

Conditioning:

500 mts row

.5 miles bike

100 dubs

800m run

HOME WOD:

Go for a 20 min run and close it with some abs work at the end

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

October 23, 2020

October 20, 2020

October 19, 2020

October 16, 2020

October 13, 2020

October 11, 2020

Please reload

Archive