Category

WOD
Engine Block – 3rd week Conditioning/Conditioning A. 3min Emom 3 Power Snatch rx+70/45 rx:40-60/25-35 L1:Power Clean 6-8 Box Jump overs 8-10 Push ups 1min rest 3min Amrap 4 double kb front rack step lunges – alternating 4 double kb cleans 4 double kb push presses 16-20/12-16kg or 12-16/8-12kg 1min rest 3min Emom 3 Power Snatch...
Read More
Weightlifting/Skill A. Every 1:45 x 10 Jerk dip w/3”pause + Jerk dip w/3”pause into Jerk + Jerk 0:00-1:45 1:45-3:30 3:30-5:15 5:15-7:00 7:00-8:45 8:45-10:30 10:30-12:15 12:15-14:00 14:00-15:45 15:45-17:30 Level 1 Every 1:45 x 10 3 Push Press B. 11min amrap 1 kb Turkish Get Up for each side 1-3 wall climb 10 or 12 or 14...
Read More
Conditioning Α. L2 RX+: 8min Amrap 1200/1000m Run then Amrap in the remaining time 4 DB Snatches for each arm, alternating – must be heavy 22,5-30/15-22,5kg 4 Burpee box jump over 4 Bar muscle up L2 Rx , L1 : 8min Amrap 1000m/800m L1: 800/600m then Amrap in the remaining time 6 DB Snatches for...
Read More
  Strength/Skill A. Every 2:30 x 7 4 Back Squat w/pause 3sec at the bottom **Start counting your reps @ 60%1RM Back Squat. Move up on weight every 1-2 sets if you’re lifting well, otherwise stay on the same weight and focus on form until you’re ready to add more load. Remember that you can...
Read More
Conditioning/Conditioning A. 4min EMOM 3 Power Cleans rx+:70-90/50-60 rx:45/30 L1:Ηangs P.C. @ 25-35/15-25kg 10 Wall balls 2min Rest 4min Emom Odd: Burpees Even:Park Run -Count nothing 2min Rest 4min Emom 3 Power Cleans rx+:70-90/50-60 rx:45/30 L1:Ηangs P.C. @ 25-35/15-25kg 10 Wall balls B. 6min 1k/800m L1:600m/400m the remaining time: As many reps as possible of:...
Read More
A. Strength/Conditioning Alternate sets x 4 rounds Every 1:30 3 Overhead Squat w/pause 3” at the bottom position 6-8+ Strict Parallel Dips .Add load if efficient enough. “+” means that at the last set you go for as many reps as possible 15 or 12 or 9 T2b or kn2ch. do strict if efficient enough...
Read More
1 2 3 52