by Bill | Feb 9, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30 – Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress CONDITIONING “BP Benchmark #3” 3 RFT: 15 Power Cleans (95, 65) 15 Thrusters (95, 65) –...
by Bill | Feb 2, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Squat Clean: Build to a 1RM in 10 sets. Rest 2:00 – Sets should look like – 3-3-2-2-1-1-1-1.. – Goal: 5# PR CONDITIONING BP Benchmark #1 AMRAP 7: 12 Bar Facing Burpees 6 Squat Cleans (185, 125) – Goal: Hard Effort – 90%. Cleans...
by Bill | Jan 31, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
CONDITIONING AMRAP 12 with a partner: 15 Power Snatches (115, 75) 15 Calorie Bike or Row 15 T2B Rest 2:00 AMRAP 12 with a partner: 15 Power Cleans (135, 95) 15 Calorie Bike/Row 15 Kipping Handstand Push-ups – Goal: One person works at a time – split work...
by Bill | Jan 29, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. – Goal – exceed last weeks weight if you’re feeling good. CONDITIONING For time: 10-8-6-4-2 Squat Cleans (155, 105) 5-4-3-2-1 Rope Climbs 12:00 Time Cap Accessory: *Superset of: 1a) Glute...
by Bill | Jan 24, 2020 | Metabolic Conditioning, Olympic Lifts, WOD
CONDITIONING In teams of 3: Buy-in: 2 Mile Run (weather permitting) Then, 3 Rounds of: 150 Double Unders 90 Wall balls (20, 14) 30 Squat Cleans (135, 95) *One person works. Split as needed. Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post...
by Bill | Jan 22, 2020 | Metabolic Conditioning, Olympic Lifts
STRENGTH Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 – Beginner: Focus on technique for all 10 sets. CONDITIONING Every 4:00 x 5 Sets: 15 Hang Power Cleans (135, 95) 15 Bar Facing Burpees Accessory: *Superset of: 1a) Glute March: 3 x 10 ea....
