Saturday, April 30, 2022

Rest Day

Friday, April 29, 2022

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

Alternate WOD
3 Rounds from time of:
25 Backpack Clean and Jerks
Run 350m
15 Backpack Thrusters
I have had some question about how to make a SAND BAG, easy, heavy plastic bag (leaf bag etc) add sand to the bag, tie a good knot, then place bag of sand in old duffle or old backpack ;)

Thursday, April 28, 2022

WOD

 


SYLB Workout 3
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters
♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Post time to comments and/or register to support.

Alternate WOD
50 Jumping split squats
50 Sit ups
50 Step ups
50 Burpees
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Wednesday, April 27, 2022

WOD

21-18-15-12-9 reps of:
Double arm KB clean and jerk
Push ups
Cal. Bike, Row, Ski erg, etc
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Tuesday, April 26, 2022

WOD

Front Squats
6-4-2-1
Post loads to comments

Alternate Workout

 For Time:
100 Squats
Run 400m
50 Walking Lunges
Run 400m
25 Hand Stand push ups
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Monday, April 25, 2022

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
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Alternate Workout
Use the same reps and movements find weights that you can use to complete the WOD

Sunday, April 24, 2022

Rest Day

Saturday, April 23, 2022

Rest Day

Friday, April 22, 2022

WOD

3 Rounds for time of:

20 Push ups

10 Box Jumps

Row 500m

Post time to comments:

 

Thursday, April 21, 2022

WOD

5 rounds for time of:
95 lb Clean and Jerk 11 reps
Push ups 22 reps

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Wednesday, April 20, 2022

WOD

 4 Rounds for time of:

12 Thrusters 95/65lbs

4 Muscle ups

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Tuesday, April 19, 2022

WOD

Overhead Squats

6-4-4-2-1

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Monday, April 18, 2022

WOD

 Complete as many Rounds as Possible in 12 min of:

4 Hand Stand Push ups

16 step walking lunge, 35lb DB's

Post number of rounds to comments:


Sunday, April 17, 2022

Rest Day

Saturday, April 16, 2022

Rest Day

Friday, April 15, 2022

WOD

 

Shoulder press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

3-3-3-3

Thursday, April 14, 2022

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments. 

 Compare to: 150813

Wednesday, April 13, 2022

WOD

3 Rounds for time of:
5 155lb Cleans
25 Ring Dips
post time to comments:

Tuesday, April 12, 2022

WOD

 As Many Rounds as Possible in 20 minutes of:

10 Box Jumps

10 GH Sit ups

10 GH Hip ext

Post number of rounds to comments:

 

Monday, April 11, 2022

WOD

 Hang Cleans

3-3-3-3-1

Cleans

3-3-3-3-1

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Sunday, April 10, 2022

Rest Day

Saturday, April 9, 2022

Rest Day

Friday, April 8, 2022

WOD

 3 Rounds for time of:

400m run

30 Kettle bell swings

15 Burpees

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Thursday, April 7, 2022

WOD

 3 Rounds not for time of:

200 m Walking lunge

16 Turkish get ups

200m Farmers carry

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Wednesday, April 6, 2022

WOD

 4 Rounds not for time of:
100 m Farmer Carry 16k/24k

Alt arm Dumb bell bench press (AHAP)

5 weighted strict pull ups

 

Tuesday, April 5, 2022

WOD

 Deadlifts

5-5-3-3-3

As Many Rounds as possible in 20 min of:

10 Power Snatch

10 Box Jumps

15 Push ups


Post loads and rounds to comments:

Monday, April 4, 2022

WOD

5 Rounds for time of:

200m

15 Kettle bell swings 24/16k

7 Pull ups

Post time to comments:

Sunday, April 3, 2022

Rest Day

Saturday, April 2, 2022

Rest Day

Friday, April 1, 2022

WOD

3 Rounds for time of:
10 Front Squats 115/155lbs
15 Pull ups Strict
50 Double Unders
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