by Bill | Dec 15, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Front Box Squat – Regular Stance/Parallel Box (13-15″): Build to a heavy set of 3 in 8 sets. Rest 2:00 – Sit Back on the box slightly – no touch n go – Lumbar tight – Control Eccentric/Explode through concentric range of...
by Bill | Dec 13, 2019 | Metabolic Conditioning, WOD
CONDITIONING In teams of 3 – AMRAP 30: Buy-in: 800 Meter Farmer Carry Then with the remaining time Max Rounds of: 30 Box Jump Overs (24, 20) 30 Power Cleans (135, 95) 30 Kipping Handstand Push-ups *ALL WORK is split as needed with one person working at a time....
by Bill | Dec 12, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH 1) Strict Pull-up: Accumulate Volume – Rx+:(Band Resisted Pull-ups – 40 Reps) Rest 60-90s between sets. 2) Rollback Triceps Extensions: 4 x 15. Rest 60s. CONDITIONING AMRAP 6: 9 Bent-over Barbell Rows (95, 65) 9 T2B Proceed right into “extra...
by Bill | Dec 11, 2019 | Metabolic Conditioning, WOD
STRENGTH Conventional Deadlift against a band: Build to a challenging, but perfect set of 3 in 10 sets. – Reset reps – no touch n go – PERFECT form on each rep – neutral spine/head neutral CONDITIONING For total time: 21 Front Squats (155, 105)...
by Bill | Dec 10, 2019 | Metabolic Conditioning, WOD
CONDITIONING “Shinners” AMRAP 25 with a partner: 30 Burpees 1k Row 30 KBS (70, 53) *One person works at a time – SPLIT ALL WORK however desired. Accessory: DB Biceps 21s: 3 x 21. Rest 60s. Then, Global Foam Roll Calves x 60s each...
by Bill | Dec 9, 2019 | Metabolic Conditioning, WOD
STRENGTH Bench Press – close grip: Heavy 4 in 7 sets. Rest 2:00 – Slightly inside of shoulder width – Shoot for 85% of 1RM if Known CONDITIONING For time: 40-30-20-10 DB Hang Power Cleans (50s, 35s) Push-ups 4-3-2-1 Legless Rope Climbs Rx+:(HR...
