פוסטים

Dirty sweat
Rx:
5 Rounds For Time
400m Run
12 One Arm Dumbbell Overhead Lunges (50/35lb)
30 Double Unders
12 One Arm Hang Clean & Push Press (50/35lb)
30 Double Unders
Int:
5 Rounds For Time
400m Run
12 One Arm Dumbbell Overhead Lunges (35/25lb)
15/60…

back squat 3rm
1. Back Squat
Find Your 3 RM
70%x3, 75%x3, 80%x3, 85%x3…
2. wod
Rx:
EMOM x 12 minutes
15/12 Cal Row
18 Box Jump (60/50cm)
15 KB Swing (32/24kg)
24 Sit Ups
Int:
EMOM x 12 minutes
12/10 Cal Row
15 Box Jump (60/50cm)
15 KB Swing (…

Follow your dreams. They know the way
1. Weightlifting
Rx + Int:
Squat Clean
3-3-3-3-3
Weight Climbing
Beg:
Muscle Clean
5-5-5-5-5
Technique work
2. wod
Rx:
AMRAP x 12 minutes
9 Toes To Bar
12 Dumbbell Snatch (50/35lb)
15 Burpee Over the Dumbbell
Int:
AMRAP x 12…

Partner wod
Partner Wod Rx:
12-9-6
Bar Muscle Up
Thrusters (50/35kg)
30-24-18
Chest To Bar
Front Squat (50/35kg)
45-36-27
Toes To Bar
Burpee Over The Bar
Int:
12-9-6
Ring Dips
Thrusters (40/25kg)
30-24-18
Chest To Bar
Front Squat…

5rm deadlift
Deadlift Find Your 5 RM
70%x5, 75%x5, 80%x5, 85%x5…
Conditioning Rx:
EMOM x 12 minutes
15/12 Cal Row
2 Legless Rope Climb
20 V-Ups
18 Wallball Shots (20/14lb)
Int:
EMOM x 12 minutes
12/10 Cal Row
2 Rope Climb
15 V-…