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Wednesday, March 19, 2014

Metcon 7 minute AMRAP 200m max pull ups drop off bar you must run Rest 5 minutes 7 minute AMRAP 20 Double Unders 10 Ball Slams Score is total pull ups and total ball slams Continue reading

Tuesday, March 18, 2014

Jerk work up to new 1RM DB Press 3×12 with a challenging weight Bonus Carry of Choice Keg/Sandbag/ Farmers Front Load – either bear hug or front rack unless farmers 4-6x40m Continue reading

Monday, March 17, 2014

Squat 10×2 @70% of 1RM  (Explosive!) 30-60 seconds rest Metcon 10,9,8,7,6,5,4,3,2,1 rounds of Russian KB swing (70/53) 1,2,3,4,5,6,7,8,9,10 Strict pull ups (RX+ L-Pull ups) Accessory Goblet Lunges 3×15 Continue reading

Saturday, March 15, 2014

Press 6×3 @ 75% or 1RM Rest 30-60 seconds between sets Metcon Teams of three 12 minute AMRAP 200m run Burpee pull ups one athlete runs 200m one athlete performs burpee pull ups one athlete rests/counts Score is burpee pull ups Accessory band pull aparts x 50 reps Continue reading

Friday, March 14, 2014

Front Squat 3 second pause -work up to a max single -pause is to be below parallel Then, 3 x 4-5 reps @ 80% with pause (focus heavily on vertical torso) Bonus Sprint 4x100m Or Prowler backwards pull 4x40m Continue reading

Thursday, March 13, 2014

Turkish Get up 10 minutes working on form and stability Butterfly Kipping Pull up 10 minutes practicing technique Tug of War Split class in to even teams Best of 3 rounds If class is too small practice rope climbs Continue reading

Wednesday, March 12, 2014

Pull up work up to 1RM max weighted pull up Then, 4×5 @ 70% of max single weight In between each set do sets of 10 DumbBell press Bonus suitcase carry 400m as heavy as possible switch arms at 200m mark Penalty of 3 burpees for putting weight down Continue reading

Tuesday, March 11, 2014

Squat 8×2 @75% of 1RM Rest 30-60 seconds between sets Metcon 8 minutes on the minute 20 double unders 6 KB Swings (70/53) 8 Goblet Squat Penalty: 500m row for each non complete round at end Accessory Band Good mornings x 50 reps V-ups x 50 in as few sets as possible Continue reading

Monday, March 10, 2014

Metcon 4 rounds Against a 3 minute clock 8 push press (135/95) RX (155/115) RX+ 200m run max strict pull ups rest 3 minutes Finisher 1 set max push ups can rest in plank no resting on floor Continue reading

Saturday, March 8, 2014

Come out to cheer for all those participating in the 14.2 Games WOD after the 9:40am class Pause Squat (3 second in the bottom position) Up to max single will be significantly lower than 1RM Metcon Games 14.2 or In Teams of Two Switch as needed to complete 400 m run(both partners) 50 Wall ball(20/14) 50 Slam ball 50 Box jump(step down) (24/20) 400 meter run(both partners) Continue reading

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