Author Archives: admin
Friday
heavy athletics A. Bench press; 5-5-3-3 conditioning 7 rounds 5 TnG Power Snatch (AFAP) 6 Burpee (AFAP 7 C2B Pull Up Walking Rest 6 min b/t
Thursday
heavy athletics A. C&J; 75/2+3, 80/2+2 x 3 B. Clean Pull; 85/4, 90/3 x 2 C. Back Squat; 75/3, 80/2, 85/1 x 2 conditioning D. EMOM x 20 Even minute – 10 Russian KB swing Odd minute – 8-10 Box … Continue reading
Recovery & Restoration Day
Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading
Tuesday 10212013
heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. 1 ¼ Front Squat x 2 OTM x 5, rest 90 sec. conditioning 3 rds AMRAP/rest 3’ b/t rounds 10 Power clean (@80-85% 1RM PC) 15 … Continue reading
Let’s start the week off right
Heavy athletics A. Snatch; 80/2 x 6 Gymnastics Skill B. Muscle up ladder; OTM x 15 Minute 1 complete 1 muscle up Minute 2 complete 2 muscle ups Minute 3 complete 3 muscle ups Once you fail restart the ladder … Continue reading
“Lift Up Luke”
“Luke” AMRAP 5 4 Power Clean (155/105) 24 Dubz 10 Pull up Heavy athletics B. Back Squat; 65/8 x 4
Finally Friday
heavy athletics A. Bench press; 5-5-5-5 conditioning AMRAP 8 5 HSPU(@80%) 10 R-KB Swing 15 Back Extension 15 Dubz Rest 4’ AMRAP 8 (@80%) 7 Ring Dips 8 Wall Ball (Heavier than normal if you got one) 200m run … Continue reading
One more test lift
heavy athletics A. Snatch; work to a heavy single in 20 min. let speed and mechanics dictate how heavy to push. B. Snatch pull; 100%/2 x 3 C. Front squat; 65/8 x 4 Conditioning AMRAP 6 6 OHS 9 Burpee … Continue reading
Another step forward
heavy athletics A. Back sqaut; work up to a 1rm B. Push press; 3-3-3-3 C. Conditioning AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder can you go) Thruster (135/95) c2b pull up rest 4′ AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder … Continue reading
Here we go…
Heavy athletics A. C&J; B. Clean pull C1. Muscle snatch; 5 x 5, rest 20 sec. C2. Good mornings; 5 x 5, rest 75 sec D. For quality/not for time 12 GHD sit ups 10 toes to bar 10 Glute … Continue reading