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

Strength Back squat Every 2 min for 10min 5reps *same load as last week WOD 3 rounds for time 10 burpee pullups 10 Front Squat@135/95 10 box jumps 24/20″ ReVa Performance 3 Rounds 20 burpee pullups 20 Front Squat@155/105 20 box jumps 30/24″ *G ... Continue Reading