Monday Strength

Valentines WOD

2 parts for time-

Split the workload evenly

one partner will be on the first 1st half of each paired movements while the other one works on the 2nd half.

DB 50/35

80 BB Box hip thrusters ↔️ 80 wall ball or bench incline chest press.

80 DB Lunges ↔️ 80 Pull-ups

80 DB Squats ↔️ 80 push-ups

-Then right into 3 rounds of -you go I go (switch off) BARBELL

10 Rows palms out

10 thrusters (squat press)

10 Alt toe touches

10 butterfly sit ups

After 3 Rounds finish with:

PARTNER RUN (through the back enter through the front) have to run together. Done

95/65 use hip thruster barbell - (boy/girl partners) need separate BB’s

You go I go - one rests while the other works

54 views0 comments

Recent Posts

See All

Back squats 6x5 70-80% of 1RM in-between each set 10 curls and press 30/20# Rig 15min - running timer switch bars for bent over rows. circuit 45:20 *top timer in strength Upper body:Back and Biceps Lo

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. PACE YOURSELVES!! *Row/bike pace should be similar to EMOMS. Look to hold or increase

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body lowe