by abegayleisip | Dec 4, 2022 | Uncategorized
Week 5 Day 1Back Squat (4×2 @ 75-85% 31×5)This should feel heavy.Metcon (AMRAP – Rounds and Reps)AMRAP 1010 Alternating DB Snatch10 Ab Mat Sit Up10 BBJORx: 50/35 24/20S: 35/25 20/platesBBJO are to be box facing not lateral.
by abegayleisip | Dec 2, 2022 | Uncategorized
ValitusFit – Sat, Dec 3The At Home Mash (Time)1 round of complexStraight into:6-9-12-9-6Burpee over ObjectObject SquatObject Bent Over Row3 minute rest into:1 round of complexStraight into 4 rounds of:20 Sit-ups4 Wall Walks3 minutes rest into:1 round of...
by abegayleisip | Dec 1, 2022 | Uncategorized
ValitusFit – Fri, Dec 2Partner WOD (Time)For time:800M Run with Med Ball150 Wall Ball Shots200 m Farmers Carry 100 Box Step Ups with Med Ball200 m Farmers Carry50 Toes to Bar800M Run with Med BallRx: WB 20/14 Box 24/20 DB: 40/30S: WB As needed...
by abegayleisip | Nov 30, 2022 | Uncategorized
Week 4 Day 4Bench Press (4×6 Building over the 4 sets to a heavy set of 6 Between each set, athlete must hold a 30 second superman hold)FBB: For Quality (Checkmark)3 Rounds for Quality3 Strict HSPU (HSPU or Box HSPU)- Rest 30 Sec10 Barbell Front Raises (Palm Up)-...
by abegayleisip | Nov 29, 2022 | Uncategorized
Week 4 Day 3Death By Metcon (AMRAP – Rounds and Reps)Death By EMOM of1 Pull Up1 Burpeeincrease reps each minute until you cannot complete the required reps in the minute.Scale for Pull Ups: Ring RowsHang Squat Snatch (8 Min EMOM of 2 Hang Squat Snatches at...
