Thursday 8/29/2024

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Strength 
Deadlift for load:
 #1: 10 reps @ 60%
 #2: 3 reps @ 70%
 #3: 3 reps @ 80%
 #4: 3 reps @ 90%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the Deadlift is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.

WOD
"Sorry"
For Time:
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull 95#/65#
V-Ups

Friday 12/16/2022

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WOD
"Arctic Puffin"
5 Rounds For Time:
15 Shoulder to Overhead 95#/65#
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls 95#/65#

Accessory
"Mayhem Mini-Pump – Lower Body Push/Pull"
3 Rounds
10 DB Good Mornings @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight

-Rest 3 min b/t round-

Monday 03/01/2021

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Strength
EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict Pull-Ups + 6 Kip Swings 

*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 -  4 Reps

*Building from Light to Moderate-Heavy.
(No Measure)

WOD
FOR TIME
50/40 Cal Bike

Immediately into...

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull 115#/75#

Immediately Into...

50/40 Cal Bike