by Jennifer Adams | Sep 21, 2021 | WOD
Metcon: AMRAP 25 with a partner: 1000 Meter Row 100 Meter Double KB Front Rack Carry 800 Meter Run 50 Meter Double KB OH Carry Accessory Work: Banded OverHead Tricep Extensions Accumulate 100 reps. Rest as...
by Jennifer Adams | Sep 20, 2021 | WOD
Strength: 2 Push Press & 1 Push Jerk Every :90 on the Minute for 4 sets 80% of 1RM Push Press -3-4 warm up sets Metcon: 16 EMOM: 10 Double KB Clean & Press (20/12) 10 calorie row 5 Strict Toes to Bar + 5 Kipping Toes to Bar 10 burpees to plate Accessory: Chest...
by Jennifer Adams | Sep 19, 2021 | WOD
Strength MULTIPLE PAUSE FRONT SQUAT Build to a 4RM in 6 sets. Rest 2:00 – 4, 4, 4, 4, 4, 4 – pause slightly below parallel and slightly above, both for a 1 count. – beat last week’s top weight HYBRID STANCE RDL 4 x 8-10. Rest 90s – 2:00...
by Jennifer Adams | Sep 17, 2021 | Metabolic Conditioning, WOD
For time: 1 Mile Medball Run (20/14) “Karen” 150 Partner Wall balls 1 Mile Run – no medball – Goal: The goal today is to come up with a strategy that allows you to stay consistent but the emphasis is on fun today! FYI: We are testing Karen next...
by Jennifer Adams | Sep 16, 2021 | WOD
Strength Work 1 1/4 CHIN-UPS 4 x 4-6. Rest 45s. SINGLE ARM GLUTE BRIDGE FLOOR PRESS 4 x 8-10 each. Rest 45s. – 1-2 Warm-up sets – Start weak side first Metcon “NUTSHELL” For time: 25 Burpee Box Jumps (24/20) 50 S2OH (135/95) 25...
by Jennifer Adams | Sep 15, 2021 | WOD
Speed Strength SUMO DEADLIFT AGAINST A BAND 5 x 3, every 60s. – 3-4 warm-up sets – SPEED reps – target weight is 60% of 1RM – reset on each rep NOT Touch N Go – elevate plates as needed to ensure neutral spine Metcon “COOKIE...
