Tuesday 3.31.20
RDL (Romanian Deadlift) Build to a heavy set of 5 CONDITIONING Buy In: 1,000m Row or 800m Run Directly Into 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Burpees 9 Push Jerks (135/95) CA$H OUT: Max Handstand Hold (3 times)
Month: March 2020
Monday 3.30.20
FRONT SQUATS 1 Pause F. Squat + 2 F. Squats 15 Min to heaviest set CONDITIONING 50-40-30-20-10 Double Unders Sit Ups Directly Into: 5-10-15-20-25 KBS KB Goblet Squats
Friday 3.27.20
SQUAT CLEAN COMPLEX Power Clean + 2 Hang Squat Cleans + Squat Clean 20min to BEST complex CONDITIONING 3 Rounds NOT for Time: Barbell Complex 10 RDL (95/65) (75/55) 10 Bent Row 10 Hang Power Clean 10 Push Jerks 10 Back Squats Then… 5 Rounds NOT for Time: 10 Tire Flips 200m Run 20 Sit Read more about Friday 3.27.20[…]
Thursday 3.26.20
ACTIVE RECOVERY 4 RFT: 500/400m Row 20 Alt. DB Snatch (50/35) 400m Run 20 DB Step Ups (50/35)
Wednesday 3.25.20
DEADLIFT Warm up to 20 pounds over WOD weight sets of 3 for 15min CONDITIONING 5 RFT 5 Deadlifts (275/185) 10 Lateral Burpees 15 Box Jumps (24/20)
Tuesday 3.24.20
CONDITIONING AMRAP 5 (Rest 5) Buy In: 30/20 Calorie Bike Into Max Rounds: 9 Power Cleans (95/65) 21 Double Unders AMRAP 5 (Rest 5) Buy In: 30/20 Calorie Bike Into Max Rounds: 6 Power Cleans (135/95) 21 Double Unders AMRAP 5 Buy In: 30/20 Calorie Bike Into Max Rounds: 3 Power Cleans (165/115) 21 Double Read more about Tuesday 3.24.20[…]
Monday 3.23.20
CONDITIONING 4 RFT 20 Back Squats (135/95) 30 Push Ups 400m Run/500m Row https://www.signupgenius.com/go/30E0F4FA8AC2BA6FB6-32320 “At-Home” WOD will continue to be published on our FB page. We want to remind you that the Hamsher home garage is available for E80 Family!!! We are aware of all the state and local executive orders to date. We will Read more about Monday 3.23.20[…]
Saturday 3.21.20
CONDITIONING For Time w/partner 3 Rounds: 400m Run + 30 T2B 100 KBS (AHAP) 3 Rounds: 400m Run + 30 C2B https://www.signupgenius.com/go/30E0F4FA8AC2BA6FB6-saturday To ensure that we are in compliance with the Governor’s Executive Order, please sign up with attached link. Our facility doors will be closed for business as ordered and we will avoid more Read more about Saturday 3.21.20[…]
Friday 3.20.20
FRONT SQUAT 3-3-3 @ 70-75-80% of 1RM Front Squat 1-1-1 @ 85-90-95% 1 set of 12+ @ 50-60% CONDITIONING 3RFT 20 Wallballs (20/14) 20 Sumo Deadlift High Pull (75/55) 20 Box Jumps (24/20) 20 Push Press (75/55) 20/15 Calorie Row
Thursday 3.19.20
RECOVERY DAY EMOM for 25min (5 rounds) Min 1: 15/12 Calorie Row Min 2: 10 Burpees Min 3: 15 KBS Min 4: 20 Air Squats Min 5: 25 Sit Ups