by Bill | Jul 19, 2019 | Metabolic Conditioning, WOD
Partner WOD: Batman & Robin 26:00 AMRAP: 400 Meter Run (one partner) Max Reps Hang Clean & Jerk (135,95) (While other partner is running) Then Switch, 400 Meter Run Max Reps Back Squat Then Switch. 400 Meter Run Max Rep Dubs Then Switch 400 Meter Run Max Rep...
by Bill | Jul 17, 2019 | Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Sumo Deadlift against a band: 7 x 3 @55%, every 60s. – reset on each rep 2) Kneeling Jump + Box Jump: 6 x 3 Rest 60s. METCON ”Kiss the Sky” 3 RFT: 12 Burpees 12 DB Front Squat (50, 35) Rest 6:00 after all 3 rounds + Repeat Extra Credit: Banded...
by Bill | Jul 16, 2019 | Metabolic Conditioning, Skill, WOD
SKILL EMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20: 10 KBS (53, 35) 10 T2B 400 Meter Run EXTRA CREDIT Rollback Triceps Extensions: 4 x 12. Rest...
by Bill | Jul 15, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Shoulder Press: 5 x 3 @55% of Two Friday’s Ago. Rest 60s. 2) Chest Supported DB Rows: 4 x 12. Rest 60s. – same weight as last week but pause for a 1 count on each rep METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c)...
by Bill | Jul 12, 2019 | Metabolic Conditioning, WOD
METCON Partner AMRAP 30: Buy-in: 1 Mile medball Run (20,14) Partners run together, handing off medal as needed. Remaining time AMRAP: 30 Barbell Rows (135, 95) 30 Wall Balls (20, 14) 30 Pull-ups 30 Box Jumps w. step down (24, 20) *One person works. Split as desired...
by Bill | Jul 11, 2019 | Metabolic Conditioning, WOD
STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 METCON AMRAP 4: DB Bench Press (client choice of weight) Right into: AMRAP 4: Barbell Curls (empty bar) Right into: AMRAP 4: Russian Twists w. a plate (client choice of weight) Right into: AMRAP 4: Bradford Press (empty...
