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Saturday, May 24, 2014

Deadlift 3×3 @ 80% of 1RM rest 2 minutes between sets Deficit Deadlift 3×8 @ 60% of 1RM rest 60 seconds between sets Bent Over Row 3×10 Glute Ham Raise 3×8 rest 60 seconds between sets Continue reading

Thursday, May 22, 2014

Snatch 4 sets x 2 reps @ 75% of 1RM rest 60 seconds between sets Pause Squat 1 second hold 3 sets x 6 reps at 75% of 1RM rest 60 seconds between sets Metcon 12 minute AMRAP Row 50 calories Burpees x 50 reps KB Swing Russian x 50 Reps Toes to Bar x 50 reps Goal is to get as far as possible in 12 minutes Continue reading

Wednesday, May 21, 2014

Sprint 8 sets x 100m 60 seconds between sets Metcon 5 rounds for time: 3 power cleans @ 75% of 1RM 100m farmers walk AHAP Plank hold 2 x max time Continue reading

Tuesday, May 20, 2014

Hang Muscle Snatch 3 sets x 3 reps at 50% of 1RM power snatch Rest 60 seconds between sets Press 3 sets x 6 reps at 70% of 1RM Rest 60 seconds between sets Metcon 3 rounds against a 3 minute clock AMRAP 5 Hang DB Snatch LH 5 Hang DB Snatch RH 1 rope climb (rx+ legless) Rest 90 seconds between rounds Continue reading

Monday, May 19, 2014

Clean 4 sets x 2 reps at 75% of 1RM 60 seconds rest between sets Front Squat 4 sets x 6 reps at 75-80% or 1RM Rest 90 seconds between sets Metcon 10 minute AMRAP Overhead Walking Lunge (45# plate/25# plate) 24 steps 40 double unders Continue reading

Saturday, May 10, 2014 – 8:30am WOD only! Enjoy the CF Southeast Regional Games!

Metcon EMOM for 20 minutes 5 burpees A. KB/DB Thruster right hand B. KB/DB Thruster left hand C. Rind Dips at the top of each minute do 5 burpees Then proceed to rotate each minute. minute one exercise A minute two exercise B minute three exercise C Repeat cycle for 20 minutes Score is total reps of exercise A/B/C Continue reading

Friday, May 9, 2014

Close Grip Bench Press work up to 5RM then do 1 set of max reps @80% of 5RM rest 2 minutes between sets Metcon 10,9,8,7,6,5,4,3,2,1 reps of: hang power clean RX (135/95) RX+(155/115) pull ups RX+ C2B Accessory DB Row 4×12 Continue reading

Thursday, May 8, 2014

Deficit Dead Lift 1″ deficit 4 sets x 8 reps reset after each rep use a weight that moves and you can maintain PERFECT form rest 90 seconds between sets Metcon Squat x30 reps @ bodyweight run 800m 30 burpee pull ups Continue reading

Monday, May 5, 2014 – Wednesday, May 7, 2014

Monday Front Squat 5RM with 3 second pause in hole rest 2 minutes between sets take at least 4 sets to reach 5RM Goodmornings 3×10 with a 3 second eccentric Rest 60 seconds between sets Metcon 5 rounds against a 2 minute clock 5 cleans RX (135/95) RX+(155/115) max ball slams (30/20) rest 1 minute between rounds score is ball slams Tuesday Press 5 sets x 10 reps rest 60 seconds between sets Bent... Continue reading

Saturday, May 3, 2014

Teams of 2 alternating as needed 100 pull ups 100 Wallball(20/14) 100 KB Swing(53/35) 100 burpees Continue reading

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