iotafitnessdmSep 11, 20161 min read9-12-16Strength 5X 3 Back squat @75% of 1rm 5-10 Ring row (hold at the top on last rep)Wod Row for total distance 6X 30sec on 30sec off 4X 1min on 1min off 2X 2min on 2min offWorkout of the Day0 views0 comments
Strength 5X 3 Back squat @75% of 1rm 5-10 Ring row (hold at the top on last rep)Wod Row for total distance 6X 30sec on 30sec off 4X 1min on 1min off 2X 2min on 2min off
1.28.21WARM-UP 3-4 ROUNDS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats @ 40X0 Tempo 10 Scap Push-Ups STRENGTH 5x5 Back Squat *keep weight moderate (Score is Weight) CONDITIONING FOR TIME: 10-9-8-7-6-5-
1.27.21WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135
1.26.21WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr