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...
by abegayleisip | Nov 28, 2022 | Uncategorized
Week 4 Day 2Metcon (3 Rounds for reps)Three 3-minute AMRAPS200 M RunAMRAP Single Arm Alternating Devils Press.Rest 90 Seconds Between Rounds.Rx: 50/35S: 35/25Weighted Pull-ups (5×5 as heavy as possible. Super Set with 5×8/side Side plank hip dips. In side...
by abegayleisip | Nov 27, 2022 | Uncategorized
Week 4 Day 1Back Squat (4×3 at 65% @32×5 tempo)Metcon (Time)For Time21 Thrusters10 Burpee Box Jump Overs15 Thrusters10 Burpee Box Jump Overs9 Thrusters10 Burpee Box Jump OversCap 12 MinutesRx: 105/75S: 95/65Thrusters should be slightly heavier than...
by abegayleisip | Nov 25, 2022 | Uncategorized
ValitusFit – Sat, Nov 26Vhagar (4 Rounds for reps)For Time: Prior to 8min, complete:3rounds of:6- Hang Power Cleans (95/65) (75/55)12- Bench Presses (same weight)then, 3 rounds of:8- Hang Power Cleans (115/75) (95/65)10- Bench Presses (same weight)*Prior to...
