Month: December 2020

4 rounds for time of: Row, 400 m 20 Kettlebell Swings, 53/35 lbs 40 Air Squats

Bench Press 2 at 80%? 2 at 86%? ?2 at 92% Finisher: 3×5 Push Press @60% Superset: 3x 8 db bench right […]

Lifting: Every 2 minutes for 10 minutes: 5 touch-n-go Power cleans **Building in weight each set WOD: For time: 150 Step Ups […]

Lifting: 1 RM Snatch WOD: 5 rounds for time of: 21 Pull-ups 15 Bar Facing Burpees 9 Shoulder-to-Overheads, 135/95 lbs CAP = […]

NEW CYCLE!! ** Please start by using 20# less than your actual max to calculate percentages for the next 6 weeks!! LIFT: […]

Teams of 2: For time: 50 Dumbbell Devil Press, 50/35 lbs Partner Plank Hold 75 Burpee Box Jump Overs, 24/20 in Partner […]

12 DAYS OF CHRISTMAS!! For time: 1 Power Snatch, 135/95 lbs 2 Squat Cleans, 135/95 lbs 3 Bar Muscle-ups 4 Bar Facing […]

3 rounds for time of: 30 Wall Balls, 20/14 lbs 45 Double Unders 30 Push-ups 45 Double Unders CAP= 20 min

Bench Press 8×3 at 60% DE-LOAD WEEK!! 8 sets of 3 reps for speed! rest 1 min between sets Accessories: 3 supersets: […]

Every 5 mins for 15 mins do: 7 Power Snatches, 115/75 lbs 5 Power Snatches, 135/95 lbs 3 Power Snatches, 155/105 lbs […]