Wednesday 06.12.2019
A) Back Squat: 3/3 x 5 @75%. Rest 2:00 – 3 warm-up sets/3 work sets. —— Metcon Warm-up: 2a) Power Clean: 2 x 3. Rest 60s. 2b) Front Rack Reverse Lunge: 2 x 3 ea. No rest. 2c) Russian Swings: 2 x 5. Rest 60s. B) ”Night King” 4 RFT: 10 Power Cleans (135, 95) […]
Tuesday 06.11.2019
A) AMRAP 28 w. a partner: 28 Box Jumps w. step down (24, 20) 28 T2B 800 Meter Run 28 Burpees 28 SDHP (53, 35) L3: (45, 30) L2: (20, 15) (35, 25) (Knee Lifts) L1: (<20, 15) (30, 20) (Abmat Sit-ups) B) EXTRA CREDIT 5 Minutes of Parasympathetic Breathing Sign up for Dr. Kristin […]
Monday 06.10.2019
A) STRENGTH AFAP, but not for time. 100 DB Floor press 100 1-Arm DB Rows (50 each side) 100 Abmat Sit-ups *All work is done before moving to next movement. L2: (60-75 reps each) L1: (30-50 reps each) B) For time: 10-20-30-40 Calories on the Rower 40-30-20-10 Wall balls (20, 14) L2: (14, 10) L1: […]
Saturday 06.08.2019
A) AMRAP 8: 10 Hang Power Snatches (75, 55) 20 Air Squats 30 Double Unders Rest 2:00 AMRAP 8: 10 Overhead Squats (75, 55) 20 Push-ups 30 Double Unders Rest 2:00 AMRAP 8: 10 Thrusters (75, 55) 20 T2B 30 Double Unders Rx+:(95, 65) L3: (65, 45) L2: (55, 35) (Double Under Attempts) (Box Push-ups) […]
Friday 06.07.2019
A) Split Jerk: 1RM. Rest 2:00 – Build to a 1RM (3-4 singles above 90%) – Beginner: Work on Technique or perform Push Press for a heavy triple. B) ”Grip Blaster” For time with an empty barbell: 75 Barbell Rows (45, 35) 50 Barbell Curls 50 Barbell Triceps Extensions 50 Barbell Rows 75 Hang Power […]
Thursday 06.06.2019
A) STRENGTH 1) Front Box Squat: 3/8 x 2 @60-65%, every 60s. – 3 warm-up sets/8 work sets. 2) Broad Jump: 3 Attempts at Max Distance. B) For time: 100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs) L3: (45, 30) L2: (35 25) L1: (Bodyweight Walking Lunges or light […]
Wednesday 06.05.2019
A) With a running clock and a partner: 0:00-10:00 Max 100 Meter Sledpushes (moderate weight) *One athlete completes a full set a time 10:00 – 20:00 Max Reps KB Circuit: 8 Russian Swings Left 8 Russian Swings Right 8 Goblet Squats 8 1-Arm KB Rows each side *One athlete completes a full set a time […]
Saturday 06.15.2019
A) With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 DB Hang Squat Cleans (50, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run 12 DB Hang Power Cleans (50, 35) *One athlete completes a full round at a time 24:00-34:00 150 Ft. Farmer Carry Intervals, […]
Tuesday 06.04.2019
A) STRENGTH 1a) Rope Climb: 5 x 1-2. Rest 45s. – Rx+: L-Sit Rope Climb – Rx: Legless Rope Climb – L3: Rope Climb w. legs – L2/L1: Ground to standing with rope x 3 reps. 1b) Strict Dips: 5 x 8-10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band […]
Monday 06.03.2019
A) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 B) AMRAP 11:00 Row 400 meters 8 Squat Snatches (115/75) Rx+:(135, 95) L3: (95, 65) L2: (Power Snatch + OHS) (75, 55) L1: (75, 55 Thrusters) C) EXTRA CREDIT Single Leg Glute Hip Thrust […]