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Monday Workout Macedonia

Dynamic Warm-up Strength/Speed: Shoulder Press from rack. Warm up then complete 10 Sets of 2 reps (1st 5 sets are working up in weight to 50% 1RM Press) Last 5 sets of 2 are at that 50% load. -1 Strict press -1 Push/Split jerk BETWEEN sets: Shoulder mobility drill against wall. WOD AMRAP 10 Minutes …

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Team Workout Saturday

Team WOD 1 Teams of 2 8 Minutes of -1 Snatch @75/55 -1 Rope ascent @15’ -1 Man maker -2 Snatch @75/55 -2 Rope ascent @15’ -2 Man makers -3 Snatch @75/55 -3 Rope ascent @15’ -3 Man makers Keep adding 1 rep until the 10 minutes are up. Athletes will switch work/rest as needed. …

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