Tuesday 8.1.17 Strength Front Squat 4 x 4 @ 81% “Holy Crap” 5 Rds. (Rx is with a weighted vest) 10 Jumping Lunges 10 Burpees 10 Dynamic Crab Walk Competitors 4 x 800m Run @ 3-6 sec slower than mile pace and 2 min between runs Overhead Squat 1 x 1 @ […]
Monday 7.31.17 Reminder – In-House Comp this Friday from 5-7 Pm. Everyone should come and test yourself! Strength DB Bench Press 3 x 12 WOD “Oh Long Johnson” 4 Rds. 14 DB Push-ups w/ row (35/20) 14 DB Power Cleans 14 DB Seated Press Competitors Clean & Jerk 3 x 1 @
Friday 7.18.17 Strength Push Press 15 Min to Max Out for the Day WOD For Time 100 Thrusters 100 Bent Over Rows Both @ 40% of Push Press Weight Competitors Overhead squat – 65% (of snatch) x 3 x 5; 3 sec pause in bottom Tall snatch – 3 x 3; find weight
Thursday 7.27.17 Strength Clean & Jerk 15 Min to Max Out for the Day WOD 4 Rds. 1 Squat Snatch 2 Power Snatch 3 Hang Power Snatch 4 Reverse Overhead Lunge Competitors 6k Row @ 92% of 5k Pace 15 Min to Max out Snatch for the Day
Tuesday 7.25.17 Strength Suitcase Loaded Bulgarian Split Squat 2 x 6 @ RPE 50 1 x 4 @ RPE 70 1 x 2 @ RPE 85 3 x 1 @ RPE 90-95 WOD 5-10-15-20 Slam Balls (20/14) Cal Ski HSPU Competitor 10 Min Run @ 85% of Mile Pace Muscle snatch –
Wednesday 7.26.17 Strength Deadlift 3 x 3 @ 65% with 2 sec. pause at knee during ascent and descent WOD 100 Chin-Ups For Time Penalty for every time you come off the bar 15 Air Squats, 15 V-Ups, 15 Jumping Jacks Comeptitors Xebex Intervals 2:00 on, 1:00 off at 120% of 10
Monday 7.24.17 Strength EMOM (8) 1 Front Squat 2 Back Squats Both at 60% of Back Squat 1 RM WOD “Grace In Yo Face” 30 Clean & Jerks (135/95) 30 Deadlifts 30 Bar Facing Burpees Competitor Push Press 5 x 5 @ 70% Jerk Dip Squat 5 x 3 @ 90%
Friday 7.21.17 Strength Make-Up Back Squat 1 RM (If you haven’t already done so) Mobility Work Galore WOD 100 Cal Row AFAP (record time) immediately into Max Effort Unbroken Wall Balls (20/14) Competitors Squat Snatch Build to heavy single, then… 5 x 1 @ 75% of that EMOM style Clean &
Thursday 7.20.17 Strength Make-Up Back Squat 1 RM (if you haven’t already done so) Mobility Work Galore WOD GHDSU/DU Ladder 10 GHDSU 20 DU 20 GHDSU 30 DU 30 GHDSU 40 DU 40 GHDSU 50 DU 75 Jumping Squats Competitors Bench Press 5 x 50% 5 x 60% 5 x 70% 3 x
It’s 1 RM Back Squat Week! 1 Day this week you should test your 1 RM Back Squat and see how much you have improved! Preliminary observation indicates about 10% bump on most members 1 RM! Go get it! There will be WOD’s for each day as well. Once you have completed your 1 RM back squat,
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