Strength Pausing Front SquatOn the Minute x 9:1 Tempo Front Squat Tempo:3 Seconds Down3 Seconds Bottom Pause3 Seconds Stand Conditioning (Cap 20:00)“Hot Rod”10 Rounds:200m Run3 Back Squats (225/155)5 Strict HSPU
WOD 12/13/19
Workout of the Day
GoFIT 12/13/19
AMRAP x 18200m Run 5 DBL DB Squats 5 Pike or Box HSPU
GoFIT 12/12/19
For Time:40-30-20-10Weighted Sit UpsDB Thruster 30 Shuttle Runs
WOD 12/12/19
Strength Every 1:30 x 7 1 Clean Pull + 1 Full Clean + 1 Jerk Conditioning (Cap 15:00) 40-30-20-10 Weighted Sit Ups Thruster 45/35 30 Shuttle Runs
GoFIT 12/11/19
AMRAP x 15:700 Meter Row10 Medball Cleans 30 Single Unders
WOD 12/11/19
Conditioning“Low Tide”AMRAP 5:Buy-In: 700 Meter Row7 Squat Cleans (95/65)25 Double Unders Rest 5 Minutes AMRAP 5:Buy-In: 500 Meter Row5 Squat Cleans (115/85)25 Double Unders Rest 5 Minutes AMRAP 5:Buy-In: 300 Meter Row3 Squat Cleans (135/95)25 Double Unders
GoFIT 12/10/19
AMRAP x 1521 DB Push Jerks15 Lateral DB Burpees9 Sit-ups
WOD 12/10/19
Primer3 Sets:5 Inchworms200′ Single Arm Overhead Carry (Change Every 50′) Push PressBuild to a 10RMThis will be used as a benchmark for the cycle. Conditioning (Cap 9:00) 21-15-9:Push Jerks (155/105)Lateral Barbell Burpees
GoFIT 12/9/19
AMRAP x 1630 Wall Balls 15/10 Cal Bike12 Burpees6 DBL DB Snatches
WOD 12/9/19
Strength: Back Squat Waves (Week #1) – Cap 15:00Set 1: 6 Reps @ 70%Set 2: 4 Reps @ 76%Set 3: 2 Reps @ 82%3 Minutes RestSet 4: 6 Reps @ 76%Set 5: 4 Reps @ 82%Set 6: 2 Reps @… Read more »
