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Siteplicity
Can you guess what we are doing today? Probably? Can you guess why? Why are doing a 5×5 back squat cycle. Short answer TO GET STRONGLong answer. 1. Its measurable improvement. If you had 5 pounds a week onto this 7 week cycle thats a 35 pound improvement on your 5 rep max.. even if...
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Teams of 2Have all your equipment in your area so you can transition fast. This is basically a partner fight gone bad style workout. each person can have their own dumbbell. score is total reps3 Rounds2 Minutes max reps of single arm push press2 minutes max reps toes to bar or sits up2 minutes max...
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8am Endurance1 Mile time trial…. **If you did this last week we will have your start times posted on the whiteboard. longest mile time from last week will go first at 0:00, everyone else will be staggered after that according to their mile time. It’s a great way to PR, everyone is basically getting chased...
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Warm upBarbell warm up for Clean and JerkOk, we work on cleans a lot. we worked on split jerks Monday. Let’s put them together and get some nice heavy clean looking lifts today. 20 minutes to work on a heavy power clean or squat clean and jerk. Build up and get 4 or 5 fairly...
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Warm up3 Rounds 6 empty bar tempo back squats 3 up 3 down6 steps sampson stretch6 Pull ups Here we go again….. find a new 5 rep max back squat. as this will be getting heavier we are going to allow a little more time for this. attack it. couple bigger sets of light weight...
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Going to hit some longer Cardio today, vested option available Finding another 5 rep max backsquat tomorrow.. can you do it? Jerry would be a good choice for a workout if you want to save a little gas for the squats. Warm up 3 Rounds 5 push ups10 pull ups 15 squats Option 1 “Jerry“For...
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Warm up 3 Rounds Run 20010 Good mornings with an empty bar 5 air squats against the wall with the 2 second gold Strength Tempo Deadlift EOMOM 10 minutes 3 (one rep higher than last week) tempo deadlifts at last weeks weight*if last week was struggle use the same weight this week because its an...
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Warm up2 Rounds 8 push press 8 push jerks 8 hang clean to split jerkStrength split jerks from the rack 6 sets of 2 increasing weight each round. Wod 18 Minute AMRAP (3 Rounds, 6 minutes per round no breaks) 2 Minutes max reps hang cleans 185/1252 Minutes max reps burpees over your bar2 Minutes...
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Sunday Funday Partners! Wod 1-8 minutes You go I go Outside6 KB swings6 KB squats Run 150Wod 29 Minutes You go I go8 Burpees 8 Pull upsWod 310 Minutes (split work as needed)20 single DB snatches 20 Wall balls
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Endurance 8am1 Mile time trial to start. remember to write your time downShort break thenTeams of 2Row 4000 switching every 500mBike 160 switching every 20 cals (or two teams can use ski ergs)9am 10am25 Clean & Jerks, 95/65 lbs4 Rope Climbs, 15 ft20 Clean & Jerks, 95/65 lbs3 Rope Climbs, 15 ft15 Clean & Jerks,...
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