WOD – Tue, Nov 15 Front Squat ( Set 1 | 5 reps @ 60 % Set 2 | 5 reps @ 70 % Set 3 | 5 reps @ 70 % Set 4 | 5 reps @ 70 %) <p>| rest as needed</p><p>| do not use a belt – breathe into your belly &amp; brace your corebefore you start a lift.</p><p> </p><p> </p> 2022_11_15_WOD (AMRAP – Reps) AMRAP 15 3-6-9-12-15-… Medball Cleans 2-4-6-8-10-… Shuttle Runs 1-2-3-4-5-… Wall Walks Rx: 9 | 6 kg <p>| we are looking for consistent pace</p><p>| Shuttle Run = 8m in &amp; out</p>

WOD – Mon, Nov 14 2022_11_14_Gymnastics (AMRAP – Reps) 3 Super Sets 5-10 Strict Pull Ups rest 30 seconds 12-15 Dumbbell Bent Over Flys rest 60 seconds <p>| keep weight for the Flys super light and focus on perfect form</p><p> </p><p> </p> 2022_11_14_WOD (AMRAP – Reps) every 2 minutes for 8 sets 10 Deadlifts + Rd 1 | 6 Barfacing Burpees Rd 2 | 8 Barfacing Burpees Rd 3 | 10 Barfacing Burpees Rd 4 | 12 Barfacing Burpees Rd 5 | 14 Barfacing Burpees Rd 6 | 16 Barfacing Burpees Rd 7 | max Barfacing Burpees Rd 8 | max Barfacing Burpees Rx: 85 | 60Read More →

WOD – Fri, Nov 11 Back Squat (Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 80% Set 4 – 6 reps @ 80%) <p>| rest as needed</p><p>| breathe into your belly &amp; brace your core before you start a squat – only breathe at the top</p> 2022_11_11_WOD (AMRAP – Reps) EMOM 8 Min 1: 8m Single Arm Dumbbells Overhead Lunges + 8 Dumbbell Box Step Ups Min 2: 30s Handstand Hold rest 2 minutes EMOM 8 Min 1: 8m Single Arm Dumbbells Overhead Lunges + 8 Dumbbell Box Step Ups Min 2: 30sRead More →

WOD – Thu, Nov 10 2022_11_10_Gymnastics (Time) every 20s until 100 reps 5 Toes to Bar <p>| if you fall of pace – rest 1 minute (3 intervals) and continue</p><p>| if you still struggle scale reps down</p> 2022_11_10_WOD (Time) For Time 5 Devil Presses 10 | 7 Muscle Ups 10 Devil Presses 10 | 7 Muscle Ups 15 Devil Presses 10 | 7 Muscle Ups Rx: 22,5 | 15 kg TimeCap: 14 min <p>| you can either Snatch or Clean &amp; Jerk the Dumbbells on the Devil Presses</p><p>| use two Dumbbells</p>

WOD – Wed, Nov 9 2022_11_09_WOD (Time) For Time 40 | 32 cal Row 12 Thrusters 24 Pull Ups 9 Thrusters 18 Pull Ups 6 Thrusters 12 Pull Ups Rx: 43 | 30 kg TimeCap: 12 min <p>| you should be able to get the gymnastics out of the way quick – like 5 sets max.</p><p>Otherwise scale down reps</p> 2022_11_09_Accessory (Time) 400m Farmer’s Carry <p>| go heavy but not super heavy</p><p>| we are looking for 4-5 sets here</p><p>| add weight to your workout comments</p>

WOD – Tue, Nov 8 Hang Power Snatch (every 2 minutes for 8 minutes 3 Hang Power Snatches ) <p>| use 80% of your 1RM Power Snatch&nbsp;</p><p> </p><p> </p> 2022_11_08_WOD (Time) For time 30 cal Row 20 Burpee Box Jump Overs 10 Power Snatches Rx: 52 | 38 kg <p>| fast singles are the way to go here&nbsp;</p><p>| stay close to the bar</p>

WOD – Mon, Nov 7 Push Press (every 2 minutes for 12 minutes Set 1-3: 4 Push Presses Set 4-6: 2 Push Presses) <p>| start with 50% in set 1 and build to a heavy Double in set 6</p><p>| focus on a vertical Dip &amp; Drive</p><p> </p><p> </p> 2022_11_06 (Time) For Time 40 Shuttle Runs (800m) direct into 7 rounds 50 Double Unders 7 Shoulder to Overhead Rx: 61 | 43 kg TimeCap: 17 minutes <div data-container="" class="margin-top-xs"><div data-block="Common.HTML_Inject" class="OSBlockWidget" id="b21-l2-1283_1-b10-$b4"><div data-container="" class="html-to-inject" id="b21-l2-1283_1-b10-b4-div_to_inject"><p>| One Shuttle Run = 10m in &amp; out (20m)</p><p>| you can Push Press, Push Jerk or Split Jerk the bar</p><p>| Shoulder to OverheadRead More →

05-10-2022 Weightlifting AMRAP 12 (Weight) AMRAP 12 for Quality 3 Strict Press+4 Push Press+5 Push Jerk with empty Bar 3 Strict Pullups+3 Kipping Pull ups+(3 Butterfly Pull ups Metcon Metcon (Time) 5 Rounds 1 Lane Handstand Walk / 3 Wall Walks 10 V-Ups 20 Wall Balls 9/6 30 DU TC: 18

04-10-2022 Metcon Metcon (Time) "the 50`s" For Time 50 reps of: Shuttle run WB 9/6 Burpees Cal Row C2B Pull ups/Pull ups KB Swings 32/24 Pistols/ DB Squats 1×22,5/15 Cal Bike DB Snatches 22,5/15 (RX 30) Box Jump overs/ Step overs Slam Balls TC: 37

03-10-2022 Weightlifting AMRAP 12 (Weight) AMRAP 12 for Quality 8 Frontsquats @60% 6 Deadstop Deadlifts same weight Metcon Metcon (AMRAP – Rounds and Reps) EMOM 20 1: 15/12 cal Bike (45 sec.max) 2: 6 T2B + 5 Pull ups + 4Burpees 3: 17/13 cal Row (45 sec. Max) 4: Rest