Category Archives: Strength

0927:

WU: 3 rounds, 10 wall balls, 10 burpees, 10 m leapfrog. STRENGTH: DL 4×3@80% 2×2@90% Push Press 4X5@80% 2X2@100% load WOD: 10 minute amrap 100 m run 2nd speed bump 4 wall walk 10 TTB

0896:

Choose strength or fitness! STRENGTH: B. Press 4X6@80% Tempo b. squats 5x5x2 1 0 @ 70% Fitness: if you prefer to run around a bit here you go. 30 minutes 20 mt. climbers 15 arm haulers 20 abmat sit ups 20 DU/40 SU 20 squats 350 m run

0890:

STRENGTH: DL 4X8@60% Push Press 4X8@70% clean from floor Clean 8X1   Finish: 10 minutes mobility work

0884:

WU: 10 minutes PT Press 1×3@70% 1X3@80% 2×3@85% Sumo DL 1×3@70% 1X3@80% 2×3@85% 10 minute Amrap 3 H. Power Snatch @60% 1RM 20 DU/30 SU 3 HPS 30 DU/40 SU 3 HPS 40 DU/50 SU 3 HPS 50 DU/60 SU 3 HPS 60 DU/70 SU 3 HPS 70 DU/80 SU 3 HPC 80 DU/ 90… Read More »

0841:

WU: Roll – lats, quad, glute & ham. Then 3 rounds of: 12 jumping split squats, 10 OHS, 5 sotts press behind neck, 10 f. squat 5 sotts front neck. C&J (split) 30 minutes Flexibility: 10 minutes