Warm-up: R, R, R or J 1×12 PVC Pass-thru 2×8 Band Tricep OH Ext. 2×5 Band OHS 2×2 E.A. TGU Strength: OHS – 5×5 @ HAP or 3 rds. not for time 20 Russian Twist – each side – 20/14 15 Superman 10 Plate Sit-up 25/15 5 Strict Hanging L-sit Metcon: 3 rds. […]
Read MoreWarm-up: R, R, R or J 2×1 min. Low Plank 2×8 Push-up 1×8 Air Squat 1×8 Goblet Squat then warm-up the KB swing Metcon: for time – break up movements as wanted 400 m. Run or 500/400 m. Row or 24/18 cal. Bike 100 KB Swing 53/35 100 Sit-up 100 Air Squat or Step-up […]
Read MoreWarm-up: 1×8 GHD Back Ext. 2×50 Arm-only Bike 2×3 Strict Pull-up 2×20″ Ring Plank 2×8 Band Strict Press Strength: Strict Press – 5×8 @ HAP Metcon: 10 min. AMRAP rep scheme – 3-3-3, 6-6-6, 9-9-9, … Snatch 75/53 Wall Ball 20/14 DU or x3 SU
Read MoreWarm-up: Assault Bike 8 rds. of 10-20 Interval Work for max cal. Metcon: Test #5 – for time 400 m. Run or 500/400 m. Row or 24/18 cal. Bike 20 Back Squat @ BW 400 m. Run or 500/400 m. Row or 24/18 cal. Bike 20 Back Squat @ BW 400 m. Run or […]
Read MoreWarm-up: R, R, R or J 2×8 B-O Row 2×8 Front Squat then Wrist & Rack Stretch Strength: 1RM Complex @ HAP 3 Clean 2 Front Squat 1 Jerk Metcon: 3 rds. for time – 12 min. Cap 500/400 m. Row or 400 m. Run or 24/18 cal. Bike 18 DB Floor Press […]
Read MoreWOD – Hero WOD Heidi’ish 40 min. AMRAP – team of 2 – alternate movements – you go then I go 23 Air Squat 23 Push-up 23 KB Swing 53/35 23 Box Jump 20/16 23 Sit-up
Read MoreWarm-up: 1×10 GHD Back Ext. 2×8 Goodmorning 1×8 Air Squat 1×8 Goblet Squat 1×8 Squat Jump Strength: Back Squat – 5×8 @ HAP Metcon: 11 min. AMRAP 16 Box Jump 20/16 8 Clean & Jerk 95/63 4 Burpee
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