Strength Tabata 20 sec on 10 sec Off x 4 mins Bench press 5-5-5-5-5 Squats Push ups MetCon pull ups / ring row 4 rounds of D/B Snatch 10 SDHP- 95/55lbs Box step ups 10 Stict pull ups Mobility Day Stretch 20 mins mobility with coach
Read MoreMetCon Death by front squats – 115/65lbs 1st min 1 F/squat, 2nd Min 2 F/squat 3rd min 3 F/squat .. so on till fail FBB 21-15-9 reps of Barbell biceps curls Dimond push ups 1 mins rest 21-15-9 reps of D/B hammer curls Bench / Ring dips
Read MoreOlympic Weightlifting Squat / Power snatch 3-3-3-3-3 5 mins rest Core attack 4 rounds of 15 OH Squats – 75/45 15 Toes to bar 15 Wtd sit ups – 45/25lbs 1 mins plank hold
Read MoreStrength Push press 5-5-5-3-3-3 find your 3RM 5 min rest MetCon EMOTM for 16 mins Even – 40 Sec – Max Wall Ball shot – 20/14 Odd – 40 sec – max push ups
Read MoreFuctional cardio For 20 mins Running clock 100 mountain climbers 250 mtr row 200 mtr run 20 cal bike 1 min rest
Read MoreAtal – Hero WOD Bench Mark WOD Event of the month ATAL 30 MINS AMRAP 25 Burpees 12 Thrusters – 115/65 93 Double unders Mobility
Read MoreOlympic Weightlifting Power clean 3-3-3-3-3 5 mins rest FBB 15 reps x 4 sets Bent over row 15 reps x 4 sets D/B Floor chest press Stretch
Read MoreChipper Team of 2 For time: 120 Wall Ball Shots, 20/14 80 KB Swing – 24/16kg “70 Box jumps – 24/20″”” 60 HR – Push ups 50 One arm KB push press – 24/16 40 C2B pull ups 30 Burpee pull ups Mobility
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