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Stay strong and healthy

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WOD : SURPRISE !!


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD : 

AMRAP 12’

12 DB/KB Single Arm Devil Press
16 DB/KB Box Step over
8 HRPU

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ:        4 x [10 Lunges, alt + 10 BSQ]
B1. KB/DB Bench press:                          4 x 8-12
B2. db KB/DB bent over row:                 4 x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean:                                        5 x 5 @ 20-40% E90s
B. Front Squat:                                           5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press:                                          4 x 4 @ AHAFA 
C2. DB Rotation Row:                               4 x 8 @ AHAFA 

[Rest 1-2 min before between C1. and C2.]


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

For Time (T.C. 15’)

10 Rounds

12 DB/KB Snatch
10 Burpees over DB/KB

OUTDOOR POWERLIFTING 

A. Barbell Row:                                                       12, 10, 8, 12+
B1. db KB/DB SP in split position:                       5 x 8
B2. Single-Leg Romanian Deadlift:                     4 x 8-12/s

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch:                                       8-10 x 1 @ 60%+ E60s
B. Hang Power Clean:                                          4 – 6 x 3 @ 50%+ E90s
C. Snatch Pull:                                                       4 x 3 @ 90%+ E2MOM


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD:

AMRAP 7’

21 Jumping Lunges
15 DB/KB Snatch
9 DB/KB Single Arm Thruster

Rest 2’

AMRAP 7’

9 Jumping Lunges
15 DB/KB Snatch
21 DB/KB Thruster

OUTDOOR POWERLIFTING 

A. Front squat:                                                                     7 x 5 @ 80%
B1. BB Good Mornings :                                                    4 x AMAFA
B2. Lying db KB/DB Dumbbell Tricep Extensions:        4 x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk:                                           8-10 x 1 @ 60%+ E60s
B. Hang Power Snatch:                                                      4-6 x 3 @ 50%+ E90s
C. Clean Pull:                                                                       4 x 3 @ 90%+ E2MOM


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD: For Time (T.C. 30’)

100 Box Step ups
90 Sit-ups
80 Lunges
70 Push-ups
60 Air Squats
50 V-ups
40 DB/KB Sumo DL High Pull
30 DB/KB Push Press
20 Burpees
10 HSPU

OUTDOOR POWERLIFTING 

A. Deadlift:                                                                         7 x 5 @ 80%
B1. db KB/DB Overhead Carry (for distance):             4 x AMAFA
B2. Dips (box):                                                                  5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch:                                                           5 x 5 @ 20-40% E90s
B. Overhead Squat:                                                        5 x 5 @ 50%+ E90s
C1. Shoulder Press:                                                        4 x 8 @ AHAFA
C2. KB Row:                                                                     4 x 8 @ AHAFA

[Rest 1-2 min before between C1. and C2.]


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD:

AMRAP 6’

12 DB/KB Hang Clean & Jerk
8 Burpee Box Jump
12 DB/KB Single Arm Front Squat
20 Sit-ups

Rest 2’

AMRAP 6’

20 Sit-ups
12 DB/KB Single Arm Front Squat
8 Burpee Box Jump
12 DB/KB Hang Clean & Jerk

OUTDOOR POWERLIFTING 

A. Bench Press:                                                                8 x 4
B1. db KB/DB front rack Bulgarian split squat:          4 x 8-12/s
B2. db KB/DB bent over row:                                        4 x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk:                                                     8-10 x 1 @ 60%+ E60s
B. Power Snatch:                                                               4-6 x 3 @ 50%+ E90s
C. Back Squat:                                                                    4 x 4 @ 80%+ E3MOM


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD : For Time (T.C. 12’)

20 Air Squat
16 DB/KB Single Arm Shoulder Press
12 V-ups

20 Jumping Lunges
16 DB/KB Single Arm Push Press
12 V-ups

20 Alt. Pistol Squats
16 DB/KB Single Arm Push Jerk
12 V-ups

20 Alt. Pistol Squats
20 DB/KB Shoulder to overhead
20 V-ups

OUTDOOR POWERLIFTING 

A. Back squat:                                                       7 x 5 @ 80%
B1. KB/DB standing single arm press:              4 x 16-24
B2. Single arm KB/DB bench row :                    4 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch:                                                 8-10 x 1 @ 60%+ E60s
B. Power Clean:                                                    4 -6 x 3 @ 50%+ E90s
C. Front Squat:                                                     4 x 4 @ 80%+ E3MOM


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD : For Time (T.C. 14’)

21 – 15 – 9
DB/KB Clean and Jerk
Step up

Rest 2’

9 – 15 – 21
Step up
DB/KB Clean and Jerk


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD : 2 Rounds of

AMRAP 6’
21 DB/KB Snatch
15 DB/KB Front Rack Lunges (forward)
9 Burpees Tuck Jump

Rest 3’

AMRAP 6’
21 DB/KB Hang Clean
15 DB/KB OH Lunges (forward)
9 Reverse Burpees

Rest 3’

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ:        4 x [10 Lunges, alt + 8 BSQ]
B1. KB/DB Bench press:                          4 x 8-12
B2. db KB/DB bent over row:                  4 x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean:                                        5 x 5 @ 20-40% E90s
B. Front Squat:                                           5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press:                                          4 x 5 @ AHAFA 
C2. DB Rotation Row:                               4 x 10 @ AHAFA 

[Rest 1-2 min before between C1. and C2.]


While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

4 Rds of

AMRAP 3’
12 Jumping Lunges
10 DB/KB Squat Clean
8 DB/KB Push Jerk
Remaining Time Max Push-ups

Rest 1

OUTDOOR POWERLIFTING 

A. Barbell Row:                                                       12, 10, 8, 12+
B1. db KB/DB SP in split position:                       5 x 8
B2. Single-Leg Romanian Deadlift:                     4 x 8-12/s

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch:                                       6-8 x 2 @ 60%+ E75s
B. Hang Power Clean:                                          6-8 x 2 @ 50%+ E75s
C. Snatch Pull:                                                       4 x 4 @ 85%+ E2MOM