Categoria: Wods

Strength

Front Squat

10-8-6-4-2 (increasing load)

Then

For Quality

Part 1

10 sets x 15/12 Cal Row

Rest 45 seconds b/t sets

Rest 5 minutes

Part 2

 Sets x 30/24 Cal. Row

Rest 90 seconds b/t sets

Part 1: average30 sec

Part 2: average90sec

Friday 210416

30-20-10

Wall Balls 9/6

Kettlebell Swings 20/16

Calorie Row

Thursday 210408

Strength

Push Press

Every 2:00, perform 8 reps @ 50% 1RM

Then

AMRAP 20

500m Row

30 Walking Lunges

20 Sit Ups

10 Push Ups

Wednesday 210407

Strength

Back Squat

Every 2:00, perform 8 reps @ 50-60% 1RM

Then

3 Rounds for Time

10 Bar Facing Burpees

10 Push Presses

10 Bar Facing Burpees

10 Pull Ups

Load” 44/34

Workout of the Day

Tuesday 210406

Strength (reload week)

Deadlift

3 Sets of 12 followed by

RDL

2 Sets of 15

Then

For Time:

10-8-6-4-2

Hang Power Cleans

Thrusters

* 200m Row after each round

Saturday 210403

AMRAP  6

10 Double Dumbbell Front Squats

10 Double Dumbbell Front Lunges

10 Burpee Over the DB

3:00 Rest

Friday 210402

Strength

Deadlift

1-1-1-1-1

Then

For Time

20-16-12-8

Kettlebell Swings 20/16

Goblet Step Ups

Cal Row

Thursday 210401

Strength

Back Squat 1-1-1-1-1

Then

4 Rounds (2:30 on /  1:00 off)

Buy in:

30/22 Cal Row

20 Toes to Bar

Then

Max Single Arm DB Snatch 20/16

Wednesday 210331

Strength

Bench Press

1-1-1-1-1 @ 75-95%1Rm

Then

EMOM 12

Odd:9 Deadlift+6 Hang power Cleans+3 Shoulder to Overhead

Even:

8-10 Burpees over the bar

Tuesday 210330

Strength

Deadlift

1-1-1-1-1 @ 75-95%1Rm

Then

Elizabeth

21-15-9

Power Clean

Ring Dips

60/40