פוסטים

1. Strength Back Squat Rx + Int: 1 Sets x 6 Reps x 50% 3 Sets x 6 Reps x 65% Beg: 4 Sets x 6 Reps Technique Work 2. wod Rx: For Time 800m Run 50 Box Jump (60/50cm) 35 KB Swing (32/24kg) 20 Burpees Int: For Time 800m Run 50…
1. Gymnastics Rx: EMOM x 12 minutes 8 Strict Leg Raises 50s Superman Hold 5-8 Ring Dips 40s Hollow Hold Int: EMOM x 12 minutes 8 Strict Leg Raises 50s Superman Hold 5-8 Box Dips 30s Hollow Hold Beg: EMOM x 12 minutes 8 Strict…
Back Squat 5sets x 8reps x 70% Conditioning Rx: 3 Rounds For Time 400m Run 20 Kettlebell Snatch (24/16kg) 15 Box Jump (60/50cm) Int: 3 Rounds For Time 400m Run 20 Kettlebell Snatch (16/12kg) 15 Box Jump (60/50cm) Beg: 3…
1. Deadlift 60% x 9 reps x 5 sets 2. Conditioning Rx: EMOM x 12 minutes 20 Wallball Shots (20/14lb) 25 Sit Ups 12 Kipping Chest To Bar Pull Ups 45 Seconds Weighted Plank Intermediate: EMOM x 12 minutes 15 Wallball Shots (20/14lb) 25…
1. Power Snatch + OHS 60%x(3+3)x3 65%x(3+3)x2 2. Conditioning wod Rx: AMRAP x 12 Minutes 12 Toes To Bar 12 Box Jump 60/50cm 12 One Arm Hang Clean + Push Press 50/35lb Intermediate: AMRAP x 12 Minutes 12  Toes To Chest high 12 Box …