Strength Deadlift- Go off percentages we are using this week, but add 10 pounds onto your numbers from the last 4 weeks. 5,5,5,5,5+ Wod 15 Minute Amrap 5 Deadlit 275/195 25 Double unders (50 singles) 5 Strict Hand Stand Push ups, no kipping for rx (sub 7 kipping Hand stand push ups, or 12 regular...Read More
Strength- Power position snatch- sets of 2, you can drop the bar between reps, just reset quickly. Catch in a squat if you can, power snatch and then squat if you can, or if you’re new just catch as power snatch 2,2,2,2,2 work by feel, no percentages Wod 13 Minutes- First 60/50 calorie bike buy...Read More
Strength Strict press 5,5,,5,5,5 Same percentage as your squats today Wod 5 rounds 20 Wallballs 20/14lbs 5 Muscle Ups (sub is 5 bar muscle ups====>or 7 chest to bars or ========> 10 regular pull ups or =======> 13 ring rows)Read More
1. Warm-up 3 Rounds :60 Goblet Squat Hold Run 200m 10 GHD Sit Ups 2. Strength 5,5,5,5,5+ 65%, 65%, 65%, 75%, %85 The last set is as many reps as possible… Remember you Number you were using the last 4 weeks (90 percent of your max) automatically add 10 pounds to that number. 3...Read More
Strength Front Squat Light- 4 sets of 10 at about 60 percent Wod 21-15-9 Deadlifts 225/185 (save our backs) Burpee Pull ups *****Sled push/plank holds with a partner*******Read More
Come in, stretch.. bench if you want to, (5 sets of 5) then……….. Hero Wod Jerry Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons...Read More
Strength 10 Minute emom complex- start together 2 squat clean and jerks Wod- 4 Rounds 10 Dumbell Thrusters 50/35 10 Toes to bar Run 400M New You Class Strength- Strict over head press Sets up 5 (at least 5, do more if you like) Be sure to do your warm up sets 16 minute amrap...Read More
Strength- Push Jerk or Push press- light weight fast reps, practice rebounding. 7,7,7,7,7 Wod- 5 rounds- 20 minute cap 12 Deadlifts 155/115 8 Hang clean 155/115 12 Hand Stand Push Ups —- “but i can deadlift more than I can hang clean, do i use two bars?” —- No, your limiting weight will be...Read More
Deload week. Back squats 4×10 at 6o percent Then metcon monday- 10-20-30-40-50 double unders, 7 minute cap Start with 10 unbroken. Can’t go to 20 until you do 10 unbroken…. do your 20 unbroken stop and move onto 30…. and so on. WOD 2- 7 minutes of burpees- every minute on the minute run 100m...Read More
