by Bill | Dec 15, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Front Box Squat – Regular Stance/Parallel Box (13-15″): Build to a heavy set of 3 in 8 sets. Rest 2:00 – Sit Back on the box slightly – no touch n go – Lumbar tight – Control Eccentric/Explode through concentric range of...
by Bill | Nov 25, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest. 1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s. 2) Warm-up for Metcon x 3 rounds of: – 5 Hang Power Cleans – 5 Front Squat – 5 Push Press CONDITIONING Every 4:00 x 4 sets: 20 Hang Power...
by Bill | Nov 15, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
20 Min AMRAP: 20 Squat Cleans (115,75) 20 Pull Ups 20 Handstand Push Ups 20 Abmat Sit Ups **Split work however desired. Recovery: 10:00 Easy Pace of Row, Jog, Bike, Sled Pull
by Bill | Oct 8, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
CONDITIONING For time: Mile Run 25 Power Snatches (75, 55) 800 Meter Run 25 Power Snatches 400 Meter Run 25 Power Snatches Time Cap – 25:00 EXTRA CREDIT 2:00 Foam Roll Lats (60s each) 3:00 of Parasympathetic...
by Bill | Sep 29, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Squat Snatch: 10 x 2. Rest 60-90s. – Add weight each set or focus on technique. CONDITIONING “The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) (Rest 2:00 + Repeat) *Score...
by Bill | Sep 24, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Power Snatch + Hang Squat Snatch: 5 x 2 + 2, every 90s. – Work up to a challenging load or work technique CONDITIONING AMRAP 15: 200 m run 10 Thrusters (95, 65) 20 KBS (53, 35)
