Monday, October 3, 2022

Strength:
Conventional Barbell Deadlift
8 x 10 reps

WOD:
Partner Workout
5 Rounds:
25 DB Hang Power Cleans 50/35# (split)
25 Burpees (Split)
400M Run (Together)

*20 Minute Cap

 

Tuesday, October 4, 2022

WOD:
Partner Workout
4 Rounds:
P1: 200/150M Row
P2: 10 Dual KB Front Rack Squats 53/35#

3:00 Rest

4 Rounds:
P1. 10/8 Cal bike
P2. 8 DB Box Step Overs 45/30#

*Switch when both partners complete their work

 

Wednesday, October 5, 2022

Strength:
Barbell Strict Press
3 x 10 reps

WOD:
Partner Workout I go, You go each movement:
15-12-9-6-3:
Barbell Push Presses 135/95#
Chest to Bar Pull Ups
Box Jumps 30/24″

 

Thursday, October 6, 2022

WOD:
Partner Workout I go, You go full rounds:
6 Rounds Each:
18 Weighted Jump Rope
6 DB Snatch 70/50#
2 Wall Walks
6 DB Snatch 70/50#
18 Weighted Jump Rope

 

Friday, October 7, 2022

Strength:
Bench Press
3 x 10 reps

WOD:
Partner Workout I go, You go alternating movements:
12 Rounds:
10 Ring Dips
15 Barbell Deadlifts 185/125#
30 Air Squats

 

Saturday, October 8, 2022

GYM IS CLOSED FOR L2 SEMINAR.

 

Sunday, October 9, 2022

GYM IS CLOSED FOR L2 SEMINAR.