Strong(wo)man: 1. Dynamic Effort Sumo Box Squat: 3 reps at 65% of 1RM w/ 60 seconds of rest between each set. Super set with either: 2 Muscle-Ups or 3 KBSDHP. 2. Stone Arm Ladder Challenge 3. 3RM Banded Press + 3 KBS Rows 4. Group Cashout
Tuesday – Strongman, 01-26-2015 Read More »
Strength Wendler Week 4 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Pull-ups or 5X12 Ring Rows Conditioning “Frank” 7 Rounds 5 Pull-ups 10 Sit-ups 15 Air Squats 3 minute Rest 6 Rounds 5 Tire Flips 10 Dumbbell Thrusters 40+/20+ 200M Run 25 Minute Cap
Strength Wendler Week 3 Deadlift w/ SuperSet 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Dumbell / Barbell Curls or Ring Dips (Increase weight from previous week) Conditioning Barbell Warm-up “Amanda” 9-7-5 Muscle-ups (scale = bar muscle-ups, jumping muscle-ups, or 3 pull-ups/3 ring rows) Full Snatch (scale = L1, L2, or power snatch) L1 95/65
Friday, 01-22-2016 Read More »
Group Warm-up Rowling Conditioning “Sevens” AMRAP 35 (As many meters as possible) While partner 1 performs movements, partner 2 Rows for Meters. When P1 completes movements, switch 7 Push Press (95/65) 7 Burpees 7 Jumpies 7 Pass-Throughs
Tuesday, 01-19-2016 Read More »
Group Warm-up Rowling Conditioning “Sevens” AMRAP 35 (As many meters as possible) While partner 1 performs movements, partner 2 Rows for Meters. When P1 completes movements, switch 7 Push Press (95/65) 7 Burpees 7 Jumpies 7 Pass-Throughs
Tuesday, 01-19-2016 Read More »
Strength. Wendler Week 3 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X7 Pull-ups or 5X12 Ring Rows Conditioning. Barbell Warm-up 21-15-9 Hang Power Clean Knee to Elbow 50 Double Unders between each round (2:1) 20 minute cap L1 115/80 L2 135/95 L3 155/125
Monday, 01-18-2016 Read More »
Strength: Wendler Week 2 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3+ x90% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning: “Tarzan”: 5 RFT – 200m Run – 3 Clusters -2 Muscle Ups (3:1 Scale on Pull ups and Dips) -1 Rope Climb (3:1 Scale) *20 Minute Time Cap L1: 95/65 L2:
Friday, 01-15-2016 Read More »
Group Warm Up High Knees, Buttkickers, Lunges, etc WOD. For Time*. Teams of Two. I go U go 4 Rounds 20 Manmaker Push Ups 30 T2B 4 Rounds 20 Tire Flips 50 Hammer Strikes 4 Rounds 20m Bear Crawls 20m Burpee Broad Jumps 800m Ball Chase *45 minute time cap
Thursday, 01-14-2016 Read More »
Strength: Wendler Week 2 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3+ x90% 5X6 Weighted Lunges Conditioning: Ascending Ladder for 12 minutes 2 Power Snatches 2 Box Jumps (24/20) 4 Power Snatches 4 Box Jumps 6 Power Snatches 6 Box Jumps etc. *L1: 75/45 (CONTROL BARBELLS) L2: 95/65 L3: 135/85
Wednesday, 01-13-2016 Read More »
Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll
Tuesday, 01-12-2016 Read More »
