by Bill | Sep 20, 2020 | Metabolic Conditioning, Strength, WOD
Strength Sumo Deadlift: Build to 1RM in 10 sets. Rest 2:00 – Goal: have a plan in terms of how to progress. Don’t sacrifice form for weight Conditioning ”BP Benchmark #4” AMRAP 10: 10 Russian KBS(70, 53) 10 Goblet Squats (70, 53) 10 Burpees – Goal: Don’t...
by Bill | Aug 23, 2020 | Metabolic Conditioning, Strength, WOD
Virtual: Strength: 5 sets with :30 rest after each movement 1a) DB Curl and Press x 10 reps each side 1 b) DB row x 10 each side METCON: Then 10 minute AMRAP: 5 burpees 10 DB hang squat clean (5/5) Gym: Strength: Your Next Lift 3 sets of 3 reps with 2:00...
by Bill | Aug 19, 2020 | Metabolic Conditioning, Olympic Lifts, Strength, WOD
Strength: Your Next Lift. 3 sets of 5 at working weight. Continue to add weight from previous cycle! Metcon: 16 Min. AMRAP: 4 Squat Clean + Front Squat Complexes 8 Pendlay Rows 125m...
by Bill | Aug 18, 2020 | Metabolic Conditioning, Strength, WOD
Strength: Your Next Lift 3 x 5; 2 min rest in between sets. * Take 3-4 warm ups sets working up to working weights. Metcon: 12 Min. AMRAP: 3 handstand Push Ups 6 KB Cleans each side (24/16) 9 goblet lunges 12 Double...
by Bill | Aug 17, 2020 | Metabolic Conditioning, WOD
Strength: Power Snatch + Hang Snatch + OverHead Squat 10 sets x 1 rep Metcon: 20, 15, 10, 5: Pullups 40- 30- 20- 10: air squats
by Bill | Aug 16, 2020 | CrossFit Heroes, Metabolic Conditioning, WOD
Gym Strength: Your Next Lift 3 sets of 5 reps 3-4 warm up sets, working your way up to your working weight. Metcon: Hero WOD “Donny” 21-15-9-9-15-21 reps, for time of: Deadlift, 225/155 lbs Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell...
