Back Squat
140Kg x 1 x 3
Snatch + Hang Snatch
50Kg x 1 x 3
3 Rds
400m
15 Thruster 40Kg
- 12:56
Back
Arms
Abs
Thursday, January 28, 2021
Tuesday, January 26, 2021
CLEAN COMPLEX + MET COND + ROW INTERVALS + BACK + ARMS + ABS
Clean + Hang Clean
60Kg x 1
70Kg x 1 x 2
21, 18, 15, 12, 9, 6, 3
Bike Cal
KBS 28Kg
- 10:56
3 Rds
50m
25 DU
- 2:07
3 Rds
50m
25 DU
- 1:56
250m Row
1:03 / 57 / 58 / 59 / 59
Back
Arms
Abs
Monday, January 25, 2021
BACK SQUAT + MET COND + BACK + ARMS + ABS
Back Squat
120Kg x 5
130Kg x 3
140Kg x 1 x 2
21, 18 15, 12, 9, 6, 3
Row Cal
DB Thruster 2 x 20Kg
- 19:58
3 Rds
50m
25 DU
- 2:50
3 Rds
50m
25 DU
- 2:11
Back
Arms
Abs
Thursday, January 21, 2021
CLEAN COMPLEX + MET COND + BACK + ARMS + ABS
Clean + Hang Clean
70Kg x 1 x 3
10, 8, 6, 4, 2
Bike Cal
DeadLift 100Kg
Push Up
- 10:58
3 Rds
100m + 21 DU
Rest 3 mins
3 Rds
100m + 21 DU
Back
Dips
Arms
Abs
Wednesday, January 20, 2021
BACK SQUAT + MET COND + BIKE INTERVAL + ARMS + BACK + ABS
Back Squat
120Kg x 3
140Kg x 1 x 2
3 Rds
500m
15 Thruster 40Kg
- 9:34
5 x 10 Bike Cal Interval
Back
Arms
Abs
Saturday, January 16, 2021
PARTNER WOD
Teams Of 2 with Steven
10 Rds
10 WallBall 9Kg
30 DU
Then
10 Mins AMRAP
7 DB Hang Squat Clean 2 x 17.5Kg
7 TTB
- 9:03 / 7 Rds + 1 TTB
Friday, January 15, 2021
Thursday, January 14, 2021
Wednesday, January 13, 2021
Saturday, January 9, 2021
PARTNER WOD
Teams Of with HW
400m
10 Clean & Jerk 25Kg
20 HSPU
30 TTB
40 Ring Dip
50 OHWL 10Kg
(40 Mins Cap)
- 3 Rds + 400m
Fundamental Class 1
Tabata Squat
Thursday, January 7, 2021
ALTERNATING TABATA + CLEAN COMPLEX
Alternating Tabata
Thruster 40Kg
Burpee Over Bar
Thruster = 7/6/6/5/5/5/4/3/5 = 40
Burpee Over Bar = 6/6/5/5/5/4/3/4 = 38
Total = 78
Clean + Hang Clean + Jerk
70Kg x 1 x 4
Wednesday, January 6, 2021
Tuesday, January 5, 2021
SNATCH BALANCE + SEATED MU + THRUSTER + PULL UP + MET COND
Snatch Balance
60Kg x 1 x 3
Seated MU
2 x 5
5 Thruster 60Kg + 5 Pull Up x 5
50, 40, 30, 20, 10 WallBall 9Kg
10, 20, 30, 40, 50 DU
- 17:29
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