by Bill | Dec 10, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: EMOM 0-5:00: 2 Jerks @ 70% EMOM 6-10:00: 2 Jerks @75% Metcon: Not for time: 10-8-6-4-2 Bench Press (moving up in weight) Strict Chin Ups Strict Toes to Bar 50-40-30-20-10: Double...
by Bill | Dec 9, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Power Clean: work up to 1RM. Rest 2:00 Metcon: For Time: 40 Power Cleans (115,75) 30 Thrusters (115,75)
by Bill | Dec 6, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
strength: Jerk (any style): work up to 1 RM, Rest 2-3:00 Metcon: 4 rounds for time: 100 yd bear crawl 15 Pull Ups 9 Hang Power Cleans (135,95) rest :90
by Bill | Nov 18, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Sumo Deadlift: Build to a 1 RM over 8-10 sets. Rest 2-3:00 Metcon: For time: 21 Squat Clean Thrusters (155, 105) 42 Bar Facing Burpees 8:00 Time Cap
by Bill | Nov 14, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Squat Clean: 3 x 2 @80% of Last Monday, every 60s. – reset between all reps 3 x 1 @85% of Last Monday, every 60s. Metcon: 3 Rounds NOT for Time: Row 500 meters 20 Kettlebell Snatches (24,16) 20/10 Tire...
by Bill | Nov 13, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Metcon: AMRAP 10: 20 Push Press (115, 75) 10 Lateral Burpees Over the Bar 40 Double Unders/ 120 Singles Rest 2:00 AMRAP 10: 20 Hang Power Cleans (115, 75) 10 Burpee Pull-ups 40 Double Unders/ 120...
