Results For Category: "Uncategorized"
Still Not Losing Weight?
Hey Guys! Does this sound familiar? “I workout at least three days a week. I am getting stronger. My cardio is improving. I feel great!…
WOD: Skill work, Burpees, Hang Power Snatch, Overhead Squat, Toes to Bar
Gymnastics Skill – Week #1
Choose 1 Movement to work on 5 minutes
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
CONDITIONING
AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (75, 55)
15 Overhead Squat (75, 55)
Rest 2:00
AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP (75, 55)
ACCESSORY WORK
1a) Banded Facepull-aparts: 3 x 15. No rest.
– slow + controlled + external rotation at end ROM
1b) Front Foot Elevated on Bench Glute Hip Thrust: 3 x 8 ea. No rest.
Time Well Spent
How many hours do you spend at the gym? You are most likely spending 1 hour a day, or 3-5 hours a week working hard…
Halloween Workouts
We’ve ditched the candy this year and are offering you a healthy alternative! Get a taste for the Renaissance Youth Program – no experience is…
Starting Something New is Tough!
Starting something new is tough! When we’re younger sometimes it seems a bit easier. It’s almost expected that we’re going to be trying new things…
Are you planning ahead?
Are you planning ahead for success? Think about your typical week. Most likely, you can predict what days you will be working late, driving the…
WOD: Decline Bench Press, Inverted Rows, Crossbody Carry
STRENGTH
1a) Slight Decline DB Bench Press: 4 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
1b) Inverted Rows: 4 x 15. Rest 30s.
CONDITIONING
15 Minutes, For Quality:
100 Ft. Crossbody Carry
100 Ft. Crossbody Carry (switch sides)
10 Strict Pull-ups
5 Strict Dips
EXTRA CREDIT
2:00 Foam Roll Pecs
3:00 Parasympathetic Breathing
WOD: Front Squat & Sprint Intervals
STRENGTH
Front Squat: 3RM in 7 sets. Rest 2:00
– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%
– Goal: 85-90% of current 1RM if known
CONDITIONING
Options:
8-10 Rounds of:
20s Max Effort Row or Bike
Rest 2:00
EXTRA CREDIT
AFAP – 100 Single Leg Banded Hamstring Curls each
Then,
3:00 of Parasympathetic Breathing
WOD: Back Squat, Deadlifts, Burpees
STRENGTH
1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00
– Roughly 90% of 1RM.
2) Deadlift: Build to a Metcon Weight over the course of 3 sets.
CONDITIONING
For time:
21-15-9
Deadlift (225, 155)
Bar Facing Burpees
8:00 Time Cap
EXTRA CREDIT
AFAP – 100 Banded Pull-throughs
Then,
3:00 of Parasympathetic Breathing