Monthly Archives: January 2022

WODWeightliftingCleans and Core 7 (Weight)20 Minutes to complete 3x3 3x2 and whatever needed to hit a heavy single Squat Clean 5 minute rest 100 Pass…

WODJust enough Rest (Weight)30 Minute EMOM Min 1: 30 DUs/90 singles Min 2: 10 Strict press 95/65 Min 3: 10 T2B

Week 5 Day 1WeightliftingBack Squat (1x8 @ 65%)Back Squat (1x6 @ 75%)Back Squat (1x4 @ 85%)Back Squat (1x4 @ 90%)Front Squat (1x5 @ 70%)Front Squat…

wodMetconHeather Rose - Boston Strong (Time)1000m row 15 dead lifts 155/115 20 push ups 25 air squats 1000m row 15 dead lifts 20 push ups…

WODMetconHeather Rose - Boston Strong (Time)1000m row 15 dead lifts 155/115 20 push ups 25 air squats 1000m row 15 dead lifts 20 push ups…

WODMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 2 Power Snatch 135/95 4 Power Cleans 135/95 8 Pull ups 16 Ring push ups 32 Cal…

Hatch Week 4 Day2WeightliftingBack Squat (1x8 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Back Squat (1x8 @ 80%)Front Squat (1x5 @ 60%)Front Squat…

WODMetcon (Weight)10 Round EMOM Min 1: 3 Wall Walks Min 2: 5 Deadlift 315/255 Min 3: 15 Wall Balls 20/14 Min 4: REST

WODMetconBecause I Said So (Time)4 Rounds 20 Box Jumps 24/20 20 K2E 40 Lunges 20 Each leg 20 CFSU 20 DB Snatch 60/40 10 each…

Hatch Week 4 Day 1WeightliftingBack Squat (1x8 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x6 @ 80%)Back Squat (1x6 @ 85%)Front Squat (1x5 @ 70%)Front…