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
30 sec on 30 off for 8 min but with bike! strength -Power Snatch + 2 OHS – work up to heavy 1 rep complex Wod 14min AMRAP 20 wall balls 20/14 2 snatch 185/125Read More
Strength- Bench press- 4 sets of 10 Get your deadlift bar ready between the last couple sets and build up to your WOD weight… don’t go into your deadlifts cold. Wod- 18 Minute AMRAP-16 kettle bell swings 55/35 8 pull ups 4 deadlifts 185/275 Run 200mRead More
Strength back to higher reps and lower weights Back squat 4 sets of 10 at 60%to70% Practice rope climb technique in between sets wod 5 rounds for time Run 200m 6 Clean and Jerk 135/95 2/1 Rope climbs 5 burpees just for fun each roundRead More
Strength Front Squat- Heavy 3’s Try to hit a max if you are feeling good. Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups...Read More
Strength- Push Press3,3,3,3,3,3 at 80-90 percent Remember to buy your gift cards for friends! Get their butts in here. The guilt of an unused gift card is powerful tool. link to purchase is below. https://trial-b163f0cd.sites.zenplanner.com/retail-product.cfm?productId=68E42ACC-8561-492D-9F2B-7667909610FC Workout 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as...Read More
warm up with 10 minutes of rowing intervals. minute on, minute off, good pace, not all out, not slacking. Strength will be after Wod- Do this right! jump and touch both hands to a target. partner up and have someone count for you This is an open wod from 2012. Complete as many reps...Read More
