Friday 12/18/2015
Strength Push Press 10-1, 20-1, 30-1 ** set 1 heavy set of 10 then add weight heavy 1 rep, set 2 heavy 20 then 1 rep etc. score all 6 loads MetCon For Time 21-15-9 Burpee Thruster 95/65
Thursday 12/17/2015
Skill/Weakness Development Day or Make up Day ** coaches will help identify some weaknesses and help you drill down on them. Or choose a WOD you missed during the week. ** work aerobic development. Example 15 minutes max calorie row EMOMx20 Even minute weakness 1 ODD minute weakness 2
Thursday 12/17/2015 Read More »
Monday 12/14/2015
4 RFT 25 Box Jumps, 24/20″ 20 Wall Balls, 20/14 15 Kettlebell Swings, 53/35 10 Burpees
Friday 12/11/15 (Comp)
COMP OLY Snatch from Blocks 65%x3, 70%x2, 75%x2x3 Strength Push Press Build to heavy 5 rep Then 2×5@ 90% Gymnastics 1) For Time: 50 Strict Handstand Pushups 2) For Time: 50 Toes-to-Bar MetCon 1.5 rounds 3 minutes row 300M Plus max effort box jumps Rest 1 minute between sets 2.Every 2 minutes for 14 minutes:
Friday 12/11/15 (Comp) Read More »
Friday 12/11/15
Strength Push Press Build to heavy 5 rep Then 2×5@ 90% MetCon Class 5– 3 minute rounds row 300M Plus max effort box jumps 24/20 Rest 1 minute between sets
Wednesday 12/9/15 (Comp)
COMP Strength Overhead Squat @ 30X1 tempo OTMx6 3 Increasing 60% to start increase 5% each round from there Notes Three seconds down, no pause, normal speed up Gymnastics For Time: 30 Strict Pullups 25 hollow rocks 1:00 L-Sit MetCon 6 rounds for time: 8 Deadlifts, 95#/65# 6 Hang Power Cleans, 95#/65# 4 Front Squats,
Wednesday 12/9/15 (Comp) Read More »
Wednesday 12/9/15
MetCon 6 rounds for time: 8 Deadlifts, 95#/65# 6 Hang Power Cleans, 95#/65# 4 Front Squats, 95#/65# 2 Shoulder-to-Overhead, 95#/65# Tabata-5 rnds :20 med ball sit ups :30 Plank No rest
Tuesday 12/8/15 (Comp)
OLY Clean from Blocks 65%x3, 70%x2, 75%x2x3 Strength Back Squat: 6×6 @70 increase from last week Snatch RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Unders Airbike Calories
Tuesday 12/8/15 (Comp) Read More »
Tuesday 12/8/15
Strength Back Squat: 6×6 @70 increase from last week Snatch grip RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Under Row for Calories
