Monday, January 17th, 2022
Dave2022-11-26T21:29:22-04:00Warm Up 3 Rounds 15 Jumping jacks 10 Samson stretches 5 Big arm circles backwards and forwards Strength/Skill 1 Set [...]
Friday, January 14th, 2022
Dave2022-11-26T21:21:48-04:00Strength Military Press EMO3M 1) 5 reps @50% 2) 5 reps @60% 3) 3 reps @ 70% 4) 3 reps @ 80% 5) AMRAP [...]
Thursday, January 13th, 2022
Dave2022-11-26T21:27:41-04:00Strength Deadlift EMO3M 1) 5 reps @50% 2) 5 reps @60% 3) 3 reps @ 70% 4) 3 reps @ 80% 5) AMRAP @85% [...]
Wednesday, January 12th, 2022
Dave2022-11-26T21:23:01-04:00Strength Bench Press EMO3M 1) 5 reps @50% 2) 5 reps @60% 3) 3 reps @ 70% 4) 3 reps @ 80% 5) AMRAP [...]
Tuesday, January 11th, 2022
Dave2022-11-26T21:23:34-04:00Strength Pendlay Row EMO3M 1) 5 reps @50% 2) 5 reps @60% 3) 3 reps @ 70% 4) 3 reps @ 80% 5) AMRAP [...]
Monday, January 10th, 2022
Dave2022-11-26T21:29:21-04:00Strength Front Squats 1) 5 reps @ 50% 2) 5 reps @ 60% 3) 3 reps @ 70% 4) 3 reps @ 80% 5) [...]
Friday, January 7th, 2022
Dave2022-11-26T21:21:49-04:00Strength Conventional Deadlift 20 minutes Heavy 5 WOD 2 minutes work/ 1 minute rest x 8 4 Thrusters (45/35) 4 [...]
Thursday, January 6th, 2022
Dave2022-11-26T21:27:43-04:00Strength Bent Over Row Tough 5 x 5 Rest 30 seconds Then AMRAP 1 minute at 50% 30 second rest x 4 [...]
Wednesday, January 5th, 2022
Dave2022-11-26T21:23:03-04:00Strength Back Squats - 20 minutes Waves of 5 WOD 1:30 minutes work - 1:30 rest x 8 20 Wall [...]
Tuesday, January 4th, 2022
Dave2022-11-26T21:23:35-04:00Strength Bench Press Tempo: 5 second hold at the top 5 sets at working weight - approx 75% of 1RP [...]