May 31st, 2018 – Washed Up Athlete

A. Warm-Up 4 Rounds 10 KBS 10 Cal Bike B. Strength Deadlift Work up to a heavy single then 2x2 @10-15% less C. Mixed Modal Training 3 Rounds (Rest 2 minutes between rounds) Power Clean x12 Ski Max Effort for 2 minutes Rest 5 Minutes 5 Rounds (Rest 2 minutes between rounds) Deadlift x10 Double Unders x50 … Continue reading May 31st, 2018 – Washed Up Athlete

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May 30th, 2018 – Washed Up Athlete

A. Warm-Up 3 Rounds 20 Second Handstand Hold 10 Inverted Rows 10 DB Touchdowns 10 V-Ups B. Sprints 10 40yard Sprints C. Strength Hang Snatch 10-8-6-4 D. Strength 2  On the 2 minutes for 6 rounds Rounds 1-2: 5 Push Presses Rounds 3-4: 4 Push Presses Rounds 5-6: 3 Push Presses E. Accessory Every 90 … Continue reading May 30th, 2018 – Washed Up Athlete

May 29th, 2018 – Washed Up Athlete

A. Warm-up 3 Rounds Goblet Squat x10 GHR x10 KBS x10 Pull-ups x10 B. Strength (Max Week) Front Squat 5-3-1-1-1 Back Squat 5-3-1-1-1 C. WOD 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Bike/Row 10-8-6-4-2: Deadlifts (275/185) D. Accessory Bulgarian Split Squat 3x8/each Reverse Hypers 3x20-25