Strength. Front Squat 1 Rep Max Test 60%x5, 70%x4, 80%x3, 85%x2, 90%x1, 95%x1, 101%+x1 Barbell Warm Up. Snatch Conditioning. Amanda 9 – 7 – 5 Muscle Ups Squat Snatch (135/95) Scaled. 12 – 9 – 6 Pull-Up Power Snatch
Friday, 08-05-2016 Read More »
Barbell Warm Up Strength. Power Clean 20 minutes to establish 2 rep max Conditioning. AMRAP 15 minutes 5 T2B 3 Power Clean RX (155/105) RTG (205/145) 1 Rope Climb Cash Out 4 x 200m sprint rest 1:1
Wednesday, 08-03-2016 Read More »
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Friday, 07-29-2016 Read More »
Strength.Week 7 Front Squat De-load 6X2 80% Barbell Warmup Conditioning 3-6-9-12-15-18 Hang Clean 115/85 RX, 135/95 RTG Pull-ups, C2B RTG
Friday, 07-29-2016 Read More »
Strength. Bench Press or Press 5×50%, 5×60, 3×70%, 3×75%, 3×80%, 2×85%, 2×90% 2×90% Conditioning. 5 Rounds for Time 5 Thrusters L1 95/65 L2 115/85, L3 135/95 7 Toes to bar 10 Deadlifts L1 95/65 L2 115/85, L3 135/95 Cash out: Weighted Plank holds 30 seconds on 30 off, 3 minutes
Thursday, 07-28-2016 Read More »
Strength. Week 6 Front Squat 6×1 95% Conditioning. AMRAP 12 minutes 6 HSPU 9 Deadlifts (185/135) 12 Box Jumps (24/20)
Friday, 07-22-2016 Read More »
Strength. Week 5 Front Squat 6×1 94% Warm-up. Power Clean Conditioning. “Elizabeth” 21-15-9 Clean 135/95 Ring Dip 15-20 Minute Cap
Friday, 07-15-2016 Read More »
Strength: Front squats Conditioning: F3 Games WOD #1 2 person teams with 6’ cap. U-go-I-go on rounds. DU’s may be split any way. 100 double under buy-in, then in remaining time AMRAP of 5 Chest To Bar Pull-ups 10 lateral burpees over abmat Scaling options: 200 single unders, regular pull-ups or jumping pullups Athletes may also try the
Barbell warmup Strength. F3 Games WOD #2 15’ to find a max of the following complex power clean + hang squat clean + jerk Once you pick up bar, cannot set it down for complex to count. Conditioning. “Thursday Chipper” 10 Man Makers 20 box jumps (24/20) 30 power snatches (95/65) 40 calorie row 50 DB
Thursday, 07-07-2016 Read More »
Strength. Front Squats WOD. 5 RFT of… 9 Bodyweight Deadlifts 6 HSPU 3 Muscle-ups Mobility
Friday, 07-01-2016 Read More »
