Gilaad

Friday 10.21.22

Hinge + Vertical Push + Vertical pull4 Sets8 Romanian Deadlifts8 Tempo DB Push Press, 3 sec eccentric on each repPullCardioRest 2-3 min Lifts should be challenging Pull Choices:Muscle ups x 6-10, ring or barChest to bar pull-ups x 6-15Pull-ups x 6-15Banded Pull0ups x 6-8 Cardio choices:Run 400Row 500/400Bike .7/.6 All accessories are on SugarWOD

Friday 10.21.22 Read More »

Friday 10.14.22

CompeteVertical Push + Vertical Pull + Cardio 5 Tempo Push Press(3 sec eccentric) + 3 Push Press +1 Jerk3-8 Muscle-ups or 6-15 Chest to barsCardioRest 2 min x 4 Perform Vertical Push + Vertical Pull + Cardio 5 Tempo Push Press(3 sec eccentric) + 3 Push Press6-15 Pull-upsCardioRest 2 min x 4 Fitness Vertical Push

Friday 10.14.22 Read More »

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