While all our gyms are closed, we keep you moving !
Stay strong and healthy
#strongertogether
HOME/OUTDOOR WOD
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 : 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