Strength Bench press 10 reps as heavy as possible Alternating lunges 20 reps 53/35 KB each hand X4 Metcon 15 min cap Teams of two, 5 Rounds each of: 5 Deadlifts 245/165 10 Burpees Over Bar one athlete completes a full round while the other rests, then switch. › Read more
Warm up to your weight for the snatches that you will use for the EMOM OLY/SKILL EMOM 10 MIN ODD- 3 power snatches @70-75% of 1RM EVEN-1-3 muscle ups (bar or rings)or any skill you would like to work on.. (etc.. GHDS, rope climbs, DUBS ,handstand walks, pistols, anything body weight) Metcon 15 Min AMRAP › Read more
Strength Front Squat 7×2 @85% of 1RM Between each set 5-8 ring dips Metcon (Hey legs) 20 Back Squats 185/115 30 box jumps 30/24 40 KBS 70/53 50 Cal Row › Read more
Warm up (8 MIN) 250 meter row 5 push press +5 push jerks + 5 split jerks with bar X2 add weight on 2nd round Strength/Oly (20 MIN) 5 Working sets of cluster 1 push press+1 push jerk+1 split jerk Get as heavy as possible Between each set of the cluster (so 5 sets) perform › Read more
Strength Establish 1 RM Deadlift Chipper 15 KB snatches on each arm 53/35 30 box jumps 24/20 15 HSPU 15 Chest to bar pull ups 30 cal row 15 Thrusters 115/75 30 burpees to plate 45/25 30 OH lunges w/plate 45/25 › Read more
Oly 20 min Establish 1RM Power Clean Metcon 7rounds for time 7 hang cleans 155/105 7 TTB 7 Wall balls 30/20 › Read more
Oly 15Min Push/split jerk TECHNIQUE WORK no heavier than 60% of 1RM there will be no set number of reps or sets , just want to see improvements on form. Metcon 4 min AMRAP 9 S20 95/65 30 DUBS Rest 2 min 5min AMRAP 15 Kbs 53/35 30 DUBS Rest 2 min 6 min AMRAP › Read more
Warm up Squat reinforcement and stretches with band that will benefit your squat. Coaches will demonstrate during class. Strength 20 Time cap Establish a 1 RM back squat WOD Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats This is how the rest of the week › Read more
Oly Take 10 min to warm up to 70% of 1RM EMOM for 8 min 3 snatches @70-80% of 1RM The WOD 1 min max overhead squats 95/65 1 min max sit ups 1 min max Burpees 1 min rest X5 › Read more
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