WOD: Box Squat & Barbell Complex

WOD: Box Squat & Barbell Complex

STRENGTH 1) Wide Stance Box Squat: 3RM. Rest 2:00 – Use a parallel Box – 15″ 2) Metcon Prep – Barbell Complex Warm-up METCON Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack Reverse Lunges each leg 8 Push Press 8...
WOD: Box Squat & Barbell Complex

WOD: Bi’s & Tri’s Day

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 12: 90 Ft. Overhead KB Carry (right) 90 Ft. Overhead KB Carry (left) 15 DB...
WOD: Box Squat & Barbell Complex

WOD: Tricep Work, Pull Ups, Box Jumps, Running

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 16: 10 Pull-ups 10 Box Jumps w. step down (24, 20) 200 Meter...