Strength Wendler Week 3 Front or Back Squat w/Super Set 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5×10 Ring Rows Conditioning “It All Goes Down From Here” 10-9-8-7-6-5-4-3-2-1 Power Snatch 1-2-3-4-5-6-7-8-9-10 Toe to bar L1 95/65 L2 115/85 L3 135/95
Monday, 02-15-2016 Read More »
Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 02-12-2016 Read More »
Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 3×70%, 3×80%, 3×90% Plus 5X5 Dumbell / Barbell Curls or Ring Dips Conditioning 2015 Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters L1: 65/45 L2: 95/65
Friday, 02-12-2016 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 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 »
