Friday, July 28
Warm-up 5:00 AMRAP: 10 squats 5 push ups 10 sit ups 10 dip-drive-shrug-high pull 10 jumping jacks Strength 3RM Power clean WOD Tier...
Thursday, July 27
Warm-up 5:00 AMRAP: 10 bouncing bar touches 10 perfect squats 10 sit ups 10 hip bridges 4x25m run Strength Front squat: 5@65%, 5@75%,...
Wednesday, July 26
Warm-up Tabata: Jumping jacks PVC thrusters Band pull downs Hollow rocks WOD Tier 1: 15:00 AMRAP 5 manmakers (35/25) push up --> row L,...
Tuesday, July 25
Warm-up 5:00 AMRAP: 8 spiderman 8 calf pedals 8 3-step toe touch 10 sec squat hold 10 sec max flex plank WOD Tier 1&2: 4x - 25 back...
Monday, July 24
Warm-up 5:00 AMRAP: 10 band pull downs 10 squats 10 sit ups 10 PVC passthrough 10 lunge twist Strength 3RM push jerk WOD Tier 1: 6x - 10...
Friday, July 21
Warm-up 5:00 AMRAP: 10 PVC hip hinges 10 hip bridge 10 medball cleans 10 slow & perfect squats 5 dip-drive-shrug-clean-press WOD Tier...
