Monday, 02-01-2016
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »
Strength Wendler Squat Cycle Week 1 w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×75%, 5+ x85% 5X10 Ring Rows Conditioning 21-18-15-12-9-6-3 Box Jumps Overs 24/20 Kettlebell Swings 53/35 Hollow Rocks
Monday, 02-01-2016 Read More »
Group Warm-up 2 Rounds 80% effort 400M Sprint, Rest 1 minute, 200M Sprint Rest 1 minute Strength Wendler Week 4 Deadlift w/ Super Set 5X40%, 5X50%, 3×60%, 5×65%, 5×70%, 5 x75% 5X8 Dumbbell / Barbell Curls or Ring Dips Conditioning “Indy” Complete 5 Rounds in 12 Minutes 5 Burpees 10 Box Jumps 24/20 15 Kettlebell
Friday, 01-29-2016 Read More »
BARBELL CLUB WEEK 2: Clean: 3 @ 40, 50, 60% 2 @ 75, 85, 85, 90% 3 Snatch Grip Push Press + 2 OHS x 5 sets, increasing. Snatch Grip Pause Deadlift: 6×2 @ 60% Hollow Snaps: 4 x :20, rest as needed.
Barbell Club – Thursday, 01-29-2016 Read More »
BARBELL CLUB WEEK 2: Clean: 3 @ 40, 50, 60% 2 @ 75, 85, 85, 90% 3 Snatch Grip Push Press + 2 OHS x 5 sets, increasing. Snatch Grip Pause Deadlift: 6×2 @ 60% Hollow Snaps: 4 x :20, rest as needed.
Barbell Club – Thursday, 01-29-2016 Read More »
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 »
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
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 »