Saturday 11.16.19

Saturday 11.16.19

WADE’S WOD Wade- Complete 5 rounds for time: 50/35 lbs One Arm DB Power Snatch – 11 reps 50/35 lbs One Arm DB Thrusters – 12 reps Pull Ups w/ the 50/35 lbs DB – 11 reps *You can alternate hands as needed to complete total reps WADE DEBRUIN (2009-2011) Wade DeBruin was...
Friday 11.15.19

Friday 11.15.19

Workout PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 60 Front Squats (135/95)|(95/65) 50 Clean & Jerk 40 Power Snatch 30 Clusters** *Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way. **Cluster is...
Thursday 11.14.19

Thursday 11.14.19

Workout AMRAP x 21 MINUTES 40 Walking Lunges 20 Deficit Push-Ups* 40 Sit-ups 20 Box Jumps (30/24) *2″, 4″ or 6″ Deficit
Wednesday 11.13.19

Wednesday 11.13.19

Strength/Skill 3 x 5 Thruster* *Keep loading moderate and reps TNG for all three sets. Bar should start on ground. Workout BENCHMARK WORKOUT “JACKIE” FOR TIME 1000m Row 50 Thrusters (45/35)|(35/15) 30 Pull-ups COOL DOWN FOR RECOVERY 3:00 Foam Rolling Upper...
Tuesday 11.12.19

Tuesday 11.12.19

Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS 35/25 Cal Bike/Row 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t...
Monday 11.11.19

Monday 11.11.19

Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT “DONNY” FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee OPTIONAL...
Saturday 11.09.19

Saturday 11.09.19

Strength/Skill PARTNER STRENGTH 3 x 3 Power Snatch *Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts. Workout PARTNER WORKOUT IN TEAMS OF 2… 12 ROUNDS FOR TIME 3 Up-Downs 5 Power...