6/20/16

Warm up shoulders well Shoulder press 1 x 5 @ 60%, 1x 3 @70, 2@ 80, 1@ 90 Then go for 1 RM, TAKE YOUR TIME! Then test weighted pull up! B. Every 3 minutes, for 15 minutes (5 sets): Row 250 Meters 10 Burpee Box Jump-Overs (24″/20″)

6/14/16

A1. Back Squat- 5×3 all heavy no tempo A2. Reverse lunges alt legs KB or db. 5 x 3 (each leg) B. Complete rounds of 21, 15 and 9 reps of: 135/95 lb Front Squat Toes to Bar

5/26/16

A1. Shoulder Press- 5 x5 @20×1 tempo A2. Snatch High Pull 5 x5 heavy (from floor) B1. Bar Dips, weighted- 3×8, 30X0 tempo B2. Kroc Rows- 3×8, 30X0 tempo C.   For time: Row 500 immediately followed by… Five rounds of: 8 Ring Dips 10 Toes to Bar 12 Box Jump-Overs immediately followed by… Run … [Read more…]

5/6/15

Go light on OHS this can be a rough combo! A1. Overhead Squat- 5 x 3-5 @ 30×1 tempo rest 1-2 min A2. Deadlift- 5 x 3-5 @ 30×1 tempo rest 1-2 minutes B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of AD or … [Read more…]

5/4/16

Easy aerobic wod7rounds at light pace 1:00 jog ez 100 forward and backward (ez) 1:00 bear crawl 1:00 ad  1:00 no push up burpee  1:00 work on HS hold  1:00 singles jump rope

5/3/16

A1. Back Squat- 5 x 3-5 @ 30×1 tempo rest 2:00 A2. Bulgarian Split Squats 5 x3-5 (each leg),@ 30×1 ,holding kettlebell or db rest 2:00 B. Five rounds for time of: 15 Wall Ball Shots 10 Toes to Bar 5 Burpees

5/2/16

A1. Dumbbell Incline/or bench Press- 5x 3-5@ 30×1 heavier than last              Week A2. Weighted Pullup, Wide-Grip, Prone- 5x 3-5@ 30×1 heavy B1. Bar Dips, weighted- 3×8, 30X0 tempo B2. Kroc Rows- 3×8, 30X0 tempo C.   Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans (weight should … [Read more…]

4/29/16

A1. Front squat 5 x 4-6 @20×1 tempoA2. Straight leg deadlift 5 x 4-6 @20×1 tempo B . Every minute, on the minute, for 16 minutes: Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 … [Read more…]

4/25/16

A1. Bench Press- 5 x 4-6 20×1 tempo A2. Hang Clean High Pull- 5 x 4-6 heavier than last time  B1. Seated behind the neck press 3 x 8 B2. Bar Muscle Ups- 3x 4 or db pull over 3 x 8 C. 10:00 AMRAP @85% effort 10 Renegade Rows 20 Calorie Row on Concept … [Read more…]