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 »
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 »
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 »
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 »
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Thursday, 01-07-2016 Read More »
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Thursday, 01-07-2016 Read More »
Strength. Bench or Strict Press with Super-set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X5 Weighted Lunges Conditioning. 4 Rounds of 4 mins on, 1 min off Pick up where you left off on the previous round 20 Double Unders 10 Pull Ups 5 OHS (95/65)
Wednesday, 01-06-2016 Read More »
