Category

WOD

Wednesday 6/16/21

Strength/Skill 3 rounds3 Ring Muscle Up10 Deadlifts (315/225)100’ Handstand walk Conditioning “Ski & Sit” AMRAP 15 MInutes20/16 Calorie Row (OR Ski)20 GHD Sit-ups10 Deficit Handstand...
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Monday 6/14/21

Strength Snatch3×1 @85-90%*Rest 60-90 secs between sets Conditioning “Thruster Run 3.0”For Time:18 Dumbbell Thrusters (50s/35s)200m Run15 Dumbbell Thrusters (50s/35s)200m Run12 Dumbbell Thrusters (50s/35s)200m Run9 Dumbbell...
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Friday 6/11

Accessory 12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)3×6-10 Arnold press (Moderate/Heavy)3×12 Rear Dumbbell Delt raises (Moderate) Conditioning “Jeff Gordon”4 Sets...
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Thursday 6/10

Strength/Skill 15-10-5Deadlifts (275/185)Bar Muscle Ups Conditioning 2 Sets:6 Minute AMRAP2 Rounds80 Double Unders20 Toes to Bar-straight into-Max burpee to 6” target-Rest 2 Minutes between sets-...
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Wednesday 6/9

Accessory 12-10-10-8 Dumbbell Chainsaw rows 3×25 Banded lat pull downs 3×30 Banded curls Conditioning “Dale Earnhardt”3 Rounds50’ Handstand Walk10 Power Snatches (135/95)-Rest 5 Minutes-3 Rounds50’...
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Tuesday 6/8

Strength Clean and Jerk:3×1 @ 85-95% 1 RM Clean and Jerk.*Rest 60-90 seconds between sets* Conditioning “Chase Elliot”3 Sets (1 Set every 7 Minutes)15-12-9Calorie RowLateral...
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Monday 6/7

Strength In The Hole Front squat:3-3-2-2-1-1-1 Conditioning “Ricky Stenhouse”2 Sets21-15-9Kettlebell Front Squats (2×53/35)Calorie Assault Bike (OR 17-12-7 Calorie Echo Bike)-Rest 1:1 between sets-
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