Strength Back squats every 2 min for 10min x5reps *Increase 5-10 lbs from last week WOD For 8min alt mine min 1-10kbell swings@70/55 5 burpees min 2-8 HSPU rest 2 min 8min alt min min 1-10kbell swings@70/55 5 burpees min 2-8 ring pushups ‪#‎revanation ... Continue Reading

Strength Emom for 10 min 3 deadlifts@75% of 1RM WOD 20min amrap 10 T2B 5 thrusters 115/75 30 double unders Performance 20min amrap 10 T2B 5 thrusters 135/95 30 double undersrformance **A hangclean MUST be performed every time to thrusters #revanation #re ... Continue Reading

Friday Strength Part A Every 2 min for 10 min 8 reverse lunges front rack@AHAP Part B 3 sets of plate farmers carry 2 min rest between sets WOD 800m run 30 BW back squat 800m run *Performance athletes must take the weight from the ground* #revanation #re ... Continue Reading

Thursday Strength 3 rounds Close grip bench 10 reps single arm row 10 reps/arm As Heavy As Possible(AHAP) WOD Chipper 50sumo deadlift pull w/KB@70/55 40 swings 30 situps 20 jumping squats 100m run w/KB 20 jumping squats 30 situps 40 swings 50sumo deadlift ... Continue Reading

Strength Clean and jerk tech work 15-20mins to work up to 1RM WOD Cleans@155/105 7-6-5-4-3-2-1 Jerk@155/105 1-2-3-4-5-6-7