by Bill | Aug 4, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Power Clean: Build to a 1RM. Rest 2:00 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON “Chuck Rhoades” AMRAP 7: Squat Clean Thrusters (155, 105) 7:00 Time Cap EXTRA CREDIT Banded Pull-throughs: 4 x 25. Rest...
by Bill | Aug 1, 2019 | Metabolic Conditioning, Olympic Lifts, Skill, WOD
STRENGTH Push Jerk: Build to a 1RM. Rest 2:00 METCON Every 3:00 x 5 sets: 10 C2B Pull-ups 15 Push-ups 45 Double Unders EXTRA CREDIT Banded Alphabets x 3 sets on each side. Rest as needed.
by Bill | Jul 30, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds EXTRA CREDIT 10 Minutes of...
by Bill | Jul 14, 2019 | Olympic Lifts, Strength, WOD
STRENGTH 1) Squat Clean: 1RM. Rest 2:00 2) Dimel Deadlifts: 3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off.
by Bill | Jul 2, 2019 | Olympic Lifts, Strength, WOD
STRENGTH 1) Squat Snatch: 8 x 2. Rest 90s. 2) Power Clean: 6 x 2. Rest 90s. 3) Front Squat: 4 x 4. Rest 90s. EXTRA CREDIT Band Resisted Russian KBS: 4 x 25. Rest 60s. – Sumo Stance
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...
