Strength: Back Squat 5×5@ 85% AFAP 50 V-Ups 50 Box Jumps 24/20 50 cals on bike 50 DU/100 Singles (Any order you want. For example, perform 10 V-ups, 10 Box jumps, 10 cals, and so on. Be creative with how you break up your sets, think about your strengthens and weaknesses. For those of […]
Wednesday 1/4/17 – Strength Cycle Week 2 Read More »
Week 2 of our Strength Cycle is underway! To maximize your recovery, I highly recommend looking into RomWod videos. This is a subscription series and you receive a new video everyday of prolonged stretches. https://romwod.com/ Strength: Bench Press 3×12@ 77% Conditioning: 1 Time through – 1 min max work/ :30 rest Wall Balls 30/20 Burpees
Tuesday 1/3/17 – Strength Cycle Week 2 Read More »
Happy New Years Everyone! Noon and 5pm classes only today Strength: Back Squat 3×12@ 77% Conditioning: Row 400m 21 Dumbell Thruster (30/20) 400m row 15 DB Thruster 400m row 9 DB Thruster 400m row Accessory: 3×12 GHR Weightlifting: 11 minutes to build to heavy snatch
Teams of 2 (Partner Holds Plank OR Squat while other works) 50 SDHP (65/55) 50 OHS 50 Front rack Lunges 50 Shoulder 2 Overhead 50 Thruster
Strength: Back Squat 7×4@88% Conditioning: Row (resting 30sec in between efforts) 100m 200m 500m 800m 500m 200m 100m
Strength: Back Squat 5×5@80% Conditioning: 21-15-9 15-12-9 12-9-6 Toes To Bar Double Unders
Wednesday 12/28/16 Read More »
Strength: Bench Press 3×12@ 75% Conditioning: EMOMx18 Min 1: 18 KB swings 53/35 Min 2: 1 rope climb Min 3: 18/15 Cal Row
New Strength Cycle Begins Today! Strength: Back squat 3×12 @75% Conditioning: 185/125 3 Deadlifts 3 Power Cleans 3 Push Press Rest 1 min then 2,2,2, Rest 1,1,1 Accessory: GHR 3×12 (banded)
Normal Class hours today A. Front Squat build to heavy 3 + 2×3 @90% B. 21-15-9 Front squats 135/95 Box jumps 24/20
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