8am endurance 1 mile- rest 4 minutes 2×800- rest 2 minutes (after 2nd 800 slowly slowly slowly jog to Byrd Street, when you get there start—— 4×400 with 90 seconds rest between 9am-mobility 10am bootcamp Read More
Strength- power clean and jerk- Sets of heavy 2’s. Perform one power clean and jerk, drop the bar, reset quickly and do another power clean and jerk. 2,2,2,2,2,2 Rest longer between sets of 2, this is not a max, this is 80 percent or less of your max, no misses. great form. Wod, 40/30 bike...Read More
Strength- Power Snatch complex. 2 power snatch, 1 hang power snatch. (perform two power snatches from the floor, then one power snatch from the high hang (above the knee) 10 minute EMOM- do the above complex every minute on the minute for 10 minutes Wod- “Jerry” For time: Run 1 mile Row 2K Run 1...Read More
Strength- Bench press- 3,3,3,3,3+Superset with max strict pull ups in between (sub max time hang above the bar, or max ring rows Wod 14 minutes 1000 Meter Row buy in- with remaining time do this Amrap 6 cleans 185/135 (this clean weight should be pretty close to a touch and go weight.. or very very...Read More
Holiday parties will be starting.. shopping will be happening.. busy busy busy??? Everyone else is too. Make the gym a priority. All your hard work from the past months can be ruined these next 4 weeks. Schedule the gym in. The mall will still be there. Amazon will still be online… there will be a...Read More
Same warm up all week Strength- Deadlift 5,5,5,5,5, – If you look like a dog pooping you are doing this wrong.. no rounded backs. drop weight, get the form, have someone video you, get that back locked in and then add weight. Wod- “Diane” Deadlift 225 lbs Handstand push-ups 21-15-9 reps, for time *Wod’s are...Read More
Warm up is the same all week Strength- Front Squat-5,5,3,3,3,3- Go heavy.. next week we are finding 1 rep max, then going back to higher reps after that. Wod- “Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 minRead More
