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WODs


January 06, 2019 Sunday

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


December 26, 2018 Wednesday

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


December 24, 2018 Monday


December 23, 2018 Sunday

Teams of 3 AMRAP 7 Power Snatch 50 reps (95/65) 50 reps (115/75) Max reps (135/95) Rest 3 AMRAP 7 Strict press 50 reps (95/65) 50 reps (115/75) Max reps (135/95) Rest 3 AMRAP 7 Deadlift 50 reps (225/155) 50 reps (275/185) Max reps (315/210)


December 22, 2018 Saturday

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk ***Unbroken***


December 21, 2018 Friday


December 20, 2018 Thursday

AMRAP 37 Partners of 2 From 0-7:00 Max cal ski From 10:00-17:00 Max cal bike From 20:00-27:00 Max cal row From 30:00-37:00 Max Meters trueform (every .01=1 rep)


December 19, 2018 Wednesday

5 reps at 102.5% of 5RM (90% of 1RM) 2 drop sets of 5 @90% of above

For quality 10 Minutes 10-12 good morning (same as last week) from the ground 8-10 kettle-bell front rack step up (per leg)


December 18, 2018 Tuesday


December 17, 2018 Monday

5 reps at 102.5% of 5RM (90% of 1RM) 2 drop sets of 5 @90%of above