– Barbell Club – Clean: 10×1, increasing to find a heavy single. Power Clean: 8×1, increasing to find a heavy single. Behind Neck Split Jerk: 6×2, increasing to find a heavy double. Hanging L-Sit Hold: Acquire 1:30.
Barbell Club, 02-11-2016 Read More »
– Barbell Club – Clean: 10×1, increasing to find a heavy single. Power Clean: 8×1, increasing to find a heavy single. Behind Neck Split Jerk: 6×2, increasing to find a heavy double. Hanging L-Sit Hold: Acquire 1:30.
Barbell Club, 02-11-2016 Read More »
Static Work. 12 minutes minute 1: Walking Plank minute 2: Handstand Hold minute 3: Boat Hold 30 on/30 off each minute Group Work Turkish Get Ups WOD. For Time 21-18-15-9-6-3 Heavy Russian Swings Paralette Pass Throughs Snatches Core Work
Kettlebell, 02-10-2016 Read More »
Static Work. 12 minutes minute 1: Walking Plank minute 2: Handstand Hold minute 3: Boat Hold 30 on/30 off each minute Group Work Turkish Get Ups WOD. For Time 21-18-15-9-6-3 Heavy Russian Swings Paralette Pass Throughs Snatches Core Work
Kettlebell, 02-10-2016 Read More »
Strength Wendler Week 4 Bench or Strict Press w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Weighted Lunges Skill/Technique Horsepower Complex E2MOM 20 Complete three unbroken rounds (15 reps total) 1 Snatch-Grip Deadlift 1 Hang Snatch 1 Overhead Squat 1 Back Squat 1 Behind the Next Jerk Touch & Go, Score is
Wednesday, 02-10-2016 Read More »
Strength Wendler Week 2 Front or Back Squat w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X Max Pull-ups or 5x Max Ring Rows Conditioning 3 RFT 400M Run 35 Kettlebell Swings 53/35 15 Mountain Climber Burpees (2 count) Cash out 500M Row For time
Monday, 02-08-2016 Read More »
Group Warm-up Coaches Choice Conditioning: Teams of 2: 5 RFT: 100M Run 6 Squat Cleans, 185/135 155/105 135/95 5 RFT: 12 Power Cleans 155/105 135/95 95/65 12 Burpees YGIGO 50 Thrusters 135/95 95/65 65/45 50 Russian Swings 70/53 53/35 50 K2E 50 Handstand Push-ups
Saturday, 02-06-2916 Read More »
Group Warm-up Coaches Choice Conditioning: Teams of 2: 5 RFT: 100M Run 6 Squat Cleans, 185/135 155/105 135/95 5 RFT: 12 Power Cleans 155/105 135/95 95/65 12 Burpees YGIGO 50 Thrusters 135/95 95/65 65/45 50 Russian Swings 70/53 53/35 50 K2E 50 Handstand Push-ups
Saturday, 02-06-2916 Read More »
Strength Wendler Deadlift Week 1 Cycle 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 10-1 Descending Ladder – Power Snatch * 1 Muscle-up (L3) or 1 Rope Climb (L1/L2) after each set. L1: 75/55 L2: 95/65 L3: 135/95
Friday, 02-05-2016 Read More »
Buy In. Griff WOD. 5 Rounds for Time 500m Row 40 Hammer Strikes 30 DU 20 Wall Balls 10 T2B
Thursday, 02-04-2016 Read More »
