10.17.2023

Strength
Back squat waves
11:00 EMOM
min 1- 3 reps @70%
min 2- 2 reps @75%
min 3- 1 rep  @80%
min 4- rest
min 5- 3 reps @75%
min 6- 2 reps @80%
min 7- 1 rep  @85%
min 8- rest
min 9- 3 reps @80%
min 10-2 reps @85%
min 11- 1 rep  @90%
 
 
WOD
"The After Market"
For Time
50 box jumps  24/20"
25 sit ups
40 dual DB push jerks 50/35  35/20
25 sit ups
300 feet farmer carry
25 sit ups
20 dual DB box step ups 
25 sit ups

10.04.2023

Strength
Back squat waves- EMOM
3 reps @ 65%
2 reps @ 70&
1  rep @ 75%
rest 
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
rest
3 reps @75%
2 reps @ 80%
1 rep  @ 85%
 
 


WOD
"Let Her Fly"
16:00 EMOM
min 1- 13/10 cals bike
min 2- 3 bar facing burpees + 3 squat cleans @50-60% + 3 bar facing burpees
min 3- 12 abmat sit ups + 5 push ups
min 4- rest

09.14.2023

https://www.instagram.com/p/CwGrDgEgVG0/
Strength
Back squat waves- EMOM
3 reps @ 60%
2 reps @ 65%
1  rep @ 70%
rest 
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
rest
3 reps @70%
2 reps @ 75%
1 rep  @ 80%
 
 
 
WOD
"Skipper"
every 4:00 for 20:00 
200m run
20 KB swings 53/35
200m run
*record your splits*