Tuesday 01.18.22

Tuesday 01.18.22

STRENGTH: Bench Press 5×5: 5 Bench Press x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: “Kingpin” 100 Double Unders 20 Thrusters (95/65) – @5:00 – 90 Double Unders 18 Thrusters (95/65) – @10:00 – 80 Double...
Monday 01.17.22

Monday 01.17.22

Strength: Back Squat 5×5: 5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * WOD: “Hawk Eye” Every 4:00 (5 sets) 15/12 Calorie Row 15 Box Jumps (24”/20”) 15 Deadlifts...
Saturday 01.15.22

Saturday 01.15.22

WOD: “Aunt May” 2 Sets 2 Rounds 20 Kettlebell Swings (53/35) 20/15 Calorie Assault Bike 20 Handstand Push-Ups 100ft Farmer Carry (53’s/45’s) -Rest 1:1 between sets-
Friday 01.14.22

Friday 01.14.22

Deadlifts 1×1: – Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * WOD: “Doc Ock” 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle...
Thursday 01/13/21

Thursday 01/13/21

WOD: “Lizard” 4 rounds 25/20 Calorie Bike Erg or 25/20 Calorie Row 25 GHD or 25 V-Ups 25 Dumbbell Bench 50s/35s or 25 Push-Ups 25 Ring Rows or 25 Bodyweight Barbell Row