by Bill | Jun 19, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Back Squat: 3 x 5 @80%. Rest 2:00 2) Squat Clean: 6 x 1, every 60s. METCON EMOM 16: Minute 1: 10 Romanian Deadlifts (AHAP) Minute 2: 10 Goblet Box Squats (AHAP) Minute 3: 10 Air Squat Jumps Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft) AFTER...
by Bill | Jun 18, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s. METCON For time: Run 400 Meters 21 Power Snatch (115, 75) Run 800 Meters 15 Power Snatch (135, 95) Run 1 Mile 9 Power Snatch (155, 105)...
by Bill | May 23, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a) Barbell Rows 1b) Barbell SDHP 1c) Barbell Curls 1d) Barbell Strict Press 1e) Abmat Sit-ups EXTRA CREDIT Banded Triceps...
by Bill | May 16, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set 20:00 Cap STRENGTH 1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s. 1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s. EXTRA CREDIT Banded Facepull-aparts:...
by Bill | May 13, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s. METCON AMRAP 15: 40 Double Unders 30 Plank Touch Push Ups (12′) 20 Hang Power Snatch (75, 55) 10 T2B 5/2 Ring Muscle Ups EXTRA CREDIT Banded Triceps Complex – Supinated Grip Pushdown (median...
by Bill | May 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar 9:00 Cap EXTRA CREDIT...
