Warm up 500m row Tabata sit ups tabata hollow holds Strength Cleans from the power postion ( advanced athletes make these squat cleans) 2,2,2,2,2+ workou up to a heavy double WOD 10 min AMRAP 2-4-6-8-10…. Pull Ups Cal Assault Bike – Rest 5 min – 10 min AMRAP 2-4-6-8-10…. Deficit Push Ups (45/25) Cal on...Read More
Strength Back squat- 5×5 all sets at 80 percent or higher. Warm up to 80 percent. Do this right. Don’t “save it for the wod” WOD- 15 minute amrap 20 wall balls 1o KB swings 70/55 Run 400 Don’t use the run as rest. Run fast. Read More
gym is open from 8-11am. Angie is the wod. we can scale it for anyone. Running clocks.. come in, warm up, do the wod. MUST START BY 10:30 no mobility or bootcamp or endurance tomorrow.Read More
Strength Deadlifts 5-5-5-5-5 3. Met-Con 3 Rounds For Time: 20 Deadlift 245/165lbs 25/20 Calorie Row extra 5 rounds of light and fast sled pushes.Read More
Strength Front Squats 7-7-7-7-7 try for 70%+ for all sets Wod For Time: 21-15-9 Hang Power Clean 155/105lbs Bar Facing Burpee Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with Pick a weight that you can keep moving with....Read More
12/28/16 Strength 5×3 Power Position Power Hang Snatch For time: Time Cap 25min 500m Row 50 Deadlifts 95/65 50 Hang Power Snatch 95/65 50 Over Head Squat 95/65 50 Push Press 95/65 500m RowRead More
NO 5AM OR 6AM TODAY Strength-back squats 5 sets of 7. Higher weight than your sets of 10 last week. 70 percent or a little higher. WOD- “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cyclesRead More
12 days of Christmas, done exactly like the song. 1- Heavy clean and Jerk- start at a moderate weight and add weight every other round- on the 12 round go heavy!! (day) 2- Deadlifts (at the weight on your clean and jerk bar) 3- Hand Stand Push ups (sub hand release push ups) 4-Toes To...Read More
Strength 35 minutes of squat clean and jerk work. Work around 70percent. We are working on form. We will follow this rep scheme 3+4 (that means 3 squat cleans and 4 jerks) get in about 5 or 6 sets of this. Its a a lot of work. You’ll do 3 squat clean and jerks BUT...Read More
