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Yoshi

Warm-up: 10 Cal Row (easy) 10 Cal Row (moderate) 10 Cal (fast) 10 Goblet Squat 10 ring row + Mobility Strength: 20 Minutes 5 sets 2 Front Squat (90%+) 3 Weighted Chin up Conditioning: 12 minutes 10 STO (135/95) 20 Russian Swings 30 Double Unders

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Neanderthal

Warm-up: 3 rds 10 Goblet Squat 10 Kb Stiff Leg DeadLift 10 Ring Row 15 sec Hold Pistol Position on box (each side) + Mobility Strength: 5 sets 2 Back Squat (90%+) 10 Barbell Curl 10 Banded Tricep PressDown Conditioning: 7 min Amrap 10 Snatch (75/45) 5 Muscle Up (Bar or Ring) 3 min rest 7 Min Amrap 10 Front Squat (95/65) 5 HSPU

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Corrosive

Warm-up: 5 min Row/Run or AD + Mobility Strength: 18 minutes 5 rds 2 Bench (90%+) 10 Supinated Barbell Row Conditioning: 20 Minutes 1st- 20 BallSlam 2nd- 20 Sit-up 3rd- 10 Ring Dip 4th- 50 Double Under

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