Monthly Archives: January 2022

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Back Squat (1x8 @ 80%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%…

WODMetconSmashed Up Linda (Time)10-9-8-7-6-5-4-3-2-1 of: Deadlift double KBs 70/53 Bench Press Dumbbells 60/35 Squat Clean Stone 95/65 OR Squat Clean DBs 45/30

WODWeightliftingBoulder Shoulers (Weight)4x15 side raises 4x15 rear delt flies WeightliftingPendlay Row (7x8)Metcon (5 Rounds for reps)5x20 cal Bike sprints 2 Minute rest between rounds

Hatch week 2 Day 1WeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 65%)Back Squat (1x6 @ 70%)Back Squat (1x6 @ 75%)Back Squat (1x6 @ 80%…

WODMetconMetcon (6 Rounds for reps)Every 5 Minutes for 30 Minutes 20 Cal Bike 10 Power Snatch 95/65 20 HRPU

WODMetconMetcon (Time)10 Rounds 5 Power cleans 155/135 5 C2B pull ups 250m row 5 Deadlifts 155/135 5 T2B

Hatch Week 1 Day 2WeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Front Squat (1x5 @ 60%)Front…

WODMish Mosh (AMRAP - Rounds and Reps)28 Minute AMRAP 2 Wall walks 8 Parallette pass throughs 16 KBs 70/53 6 KB press each Arm 70/53…

WODMetconLorenzo (Time)Buy-In: 1,000 meter Run Then, 5 Rounds of: 15 Push-Ups 20 Medicine Ball Cleans (20/14 lb) 21 Burpees Buy-Out: 1,000 meter Run

Hatch Squat Week one Day oneWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x8 @ 70%)Back Squat (1x6 @ 75%)Back Squat (1x4 @ 80%)Front Squat (1x5 @…