monday
Strength: Back squat 5x10 as heavy as you got but can do all 10 in a row Wod: take two plates or KBs and pinch grip hold them for 1 min then right into 10 pullups rest 1 min 6 rounds...
26 April, 2020
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thursday
Strength: power clean/ DL 15 min emom 3 reps heavy Wod: 20 min AMRAP 10 pullups 20 pistols 400 run...
22 April, 2020
tuesday
Strength: 100 push ups for time Wod: 15 min AMRAP 20 step ups 20 wallballs/thrusters 10 wall walks...
20 April, 2020
thursday
Strength: deadlift or clean based on weighted items you have if you have something heavy deadlift and go as heavy as you can if not so heavy then dome some cleans and work on good form Wod: 400 meter walking lunge...
15 April, 2020
wednesday
Strength: strict press again find the heavest thing you can get your hands on and work on a heavy set of 3 to 5 Wod: for distance run for 30 min Every 3 min stop and 15 push up including at the start 0:00 ...
14 April, 2020