Category

WOD
Strength/Skill A. E2mom x 4 rounds 0-2: Bench Press or chest presses on the floor 12/10/10/8 AHAFA 2-4: 12 Double Kb Rows-inside legs AHAFA + accumulate 30” L Hold 4-6: 12 step lunges back rack AHAFA B. 6min amrap ladder 4 pistols 6 Double kb or db box step overs, 4 burpees 8/6/4, 12/6/4, 16/6/4,...
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Skill/Conditioning A. 15min rounds for quality 30m double kb front rack carry 30”Left side plank 30”Right Side plank 30m Double kb farmer carry accumulate 30” Lsit on the low parallels B. For time: 90/70 Kcal row/ab/ski Then: 21-15-9 Overhead Squat , L1:optional back squat 35-60/15-40kg Pull Ups *After each set, do 20m HSW or 30m...
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Strength/Skill A. Emom x 6 Odd : 9-15 Hinge rows Even : 3-6 dB or kb man makers (push ups/alternating row/reset feet position/cluster)AHAFA REST 2min Repeat another 6min B. Level 2 4min amrap 12 Double kb snatches 12-20/8-16kg(if you perform it with dB, use lightweight) 15 T2b 35 or 20 or 15du 2min rest  4min ...
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Strength/Skill A. Emom x 6 Odd : 9-15 Hinge rows Even : 3-6 dB or kb man makers (push ups/alternating row/reset feet position/cluster)AHAFA REST 2min Repeat another 6min B. Level 2 4min amrap 12 Double kb snatches 12-20/8-16kg(if you perform it with dB, use lightweight) 15 T2b 35 or 20 or 15du 2min rest  4min ...
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Weightlifting/Skill A. Level 2 7 min to reach 60% immediately followed by: 1:30 x 7 High hang Snatch + Hang Snatch Increase every 1-2 sets,by feel Level 1 7 min to mobilize your shoulders and hams and to do specific warm up. 1:30 x 7 3-4 Overhead Squats Increase every 1-2 sets,by feel B. 0-2:...
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A. 2 Rounds for quality 0-2: 20-35kcal row/ab/ski 2-4: 3-5 rope climb or legless rope climb or floor progressions 4-6: 25-35 Deficit push ups on wooden parallels or regular push ups 6-8: Amrap of RMU or Box Bulgarian dips(mu transitions)-you can also use progressions 8-10min rest B. For Time 30 Pistols alternating 15 Ground 2...
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