Delta square with space

WODs


January 14, 2019 Monday

at 90% of 3RM

EMOMx10 1: 6 Squat Clean 2: 4 Squat Snatch (60-65%) of Snatch Same load for both movements


January 13, 2019 Sunday

track each individual time. enter your score as total time with the rest enter individual times in the notes section


January 12, 2019 Saturday

Christine K

AMRAP 20 3 power cleans 6 push ups 9 air squats 12 toes to bar 20 deadlift 19 pull up Happy Birthday


January 11, 2019 Friday

Back Squat 3 Reps @92% 5x3 @90% of above of 1RM or 105% of 5RM (25-Minute Cap)

technique tuesday

Pistols Beginners Pistol Progression EMOMx10 1: 10-20 Weighted Step Up 2: 15-20 Box jump Over (24/20) Intermediate/Advanced EMOMx10 1: 10-20 Pistols 2: 15-20 Box Jump Over (24/20)


January 10, 2019 Thursday

teams of 2 partition as you like 35-minute cap


January 09, 2019 Wednesday

AMRAP 20 5 Devils Press 10 Dumbbell Front Rack Lunge 5 Bar Muscle Up 10 Dumbell Front Rack Lunge Men/Women (50x2/35x2)


January 08, 2019 Tuesday


January 07, 2019 Monday

Bench Press 3 Reps @92% of 1RM or 105% of 5RM 5x3 @90% of above (25-Minute Cap)


January 06, 2019 Sunday

Fitness Weekly

With a 3-Minute clock attempt perform a max unbroken set

Choose a distance that you can perform within 2:00 at an RPE of 65-75%


January 04, 2019 Friday

3 Reps @88% of 1RM or 102% of 5RM 4x3 @90% of above

Danielle

10-Minute Cap


January 03, 2019 Thursday

3 Reps @88% of 1RM or 102% of 5RM 4x3 @90% of above

Teams of 2 Alternating Movements AMRAP 10 10/7 Cal Bike 10 USA KBS (70/53) 10 Goblet Squat (70/53)


January 02, 2019 Wednesday


January 01, 2019 Tuesday


December 31, 2018 Monday


December 30, 2018 Sunday

Climbing

Transitional Anaerobic Power (energy system) this workout will test your ability to generate power moving fast in cycling reps and moving from one movement into the next Rest should feel almost complete athletes should hit each round with 100% intensity


December 29, 2018 Saturday


December 28, 2018 Friday

Teams of 2 With a 20-Minute clock Alternating Rounds in the time remaining find a 1RM CLEAN


December 27, 2018 Thursday

3@84% of 1RM 3x3@90% of top set