• shihan44

Monday July 13

At gym Wod

7-9 am

20 back squats

This is meant to be an unbroken set.

If you need to rack somewhere around 14 or less, decrease by 5% next time, if you are close (15-19) keep same weight next time, if you make it, increase by 5% next time.

If you’re not ready for this, here’s an option:


Db deadlift

Db hang power clean

Db push press

Scale: start at 18


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Tuesday November 24

At home wod Mobility- PNF hamstrings Banded rack Painball Warm up- 8 each, 2 rounds Squat Pushups Dips Wod- 10 minute AMRAP 1 kb Russian swing - 1 arm 1 kb clean to a front squat - 1 arm 1 kb deadlift

Sunday November 22

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups


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Estes Park, CO 80517

(970) 227-0499

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