Author: nbloch37

210925 Burn WOD Warmup: 12:00 30/22 calorie machine + dynamic + AMRAP: 10 squats + 10 cal C2 + :15 bar hang + 10 RKS Conditioning: 30 EMOM 1 – 12/8 cal C2 (add 1 cal each round) 2 – 12 sandbag/d-ball squats 100-125/40-80# (bear hug) 3 – 4 man makers (PU row R + […]

210920 Hybrid WOD Warm-up: 14:00 2:00 Machine + Dynamic + Amrap: 10 BB Back Squats + 10 Reverse Lunges + 15/15 Banded Lateral Steps + :30 Machine (high pace) Strength: 15:00 1×20 Back Squat (5RM -30 lbs, +5 lbs from 9/10) *Minimum 5 reps per set at warm-up weights – recommended to warm-up higher than […]

210813 Hybrid WOD Warm-up: 9:00 Dynamic + Amrap: 5 BB Inverted Rows + 5 BB Strict Press + 5 BB Curls + 5 Diamond Push-ups Strength: 25:00 30-20-10 DB Bench (build each round) 9-6-3 Rope Walks *30 SL V-ups after each round **Build to a heavy single BB bench in remaining time Conditioning: 12:00 Amrap […]

210722 Hybrid WOD Warm-up: 12:00 Dynamic + Amrap: 5 Front Squat (build) + 10/10 Bulg Split Squats + 15/15 Banded Lateral Steps Strength: 18:00 1 Max Set @85% +5 lbs of 1RM (tie or within 1 rep of last week) 8×2 @75-80% of 2RM *:30 Rest between sets Conditioning: Amrap remainder 50’ Ddb/Dkb FR Lunge […]