Are You Making These Top 5 Mistakes?
With this guide, we will help you to prevent the 5 most common mistakes we see when people are trying to lose weight.
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WOD: Floor Press, Push Press, Sumo Deadlift High Pull
STRENGTH 1) Floor Press: 5-4-3-2-1+. Rest 2:00 2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s. METCON 8AMRAP: 15 Push Press (115, 75) 15 SDHP (115, 75) EXTRA CREDIT Double Alternating Tabata: 8 x 20s work/10s rest. 1a) Banded Pull-aparts 1b)...
WOD: Back Squat, Sprints, Farmer Carry, Band Work
STRENGTH Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00. *Rest 2:00 between sets at 85%. METCON 4 Rounds of: 5-10-5 yard Shuttle Sprints. Rest :90s then: 4 Rounds of: Single Arm Farmer Carry x 30 yards each. Rest...
WOD: Box Jumps, Machine Calories, Snatch, Stone Load, Single Unders
METCON EMOM 25: Minute 1: 40s Box Jumps w. step down (24, 20) Minute 2: 40s Calorie Row or Bike Minute 3: 40s KB Snatch (53, 35) Minute 4: 40s Stone Load or Heavy Sandbag Carry or Asymmetrical Carry Minute 5: 40s Single Unders EXTRA CREDIT Tabata – 8 x...
WOD: Jerk, Bench Press
STRENGTH 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. – Adv: Build to 75% and then perform 6 x 2 across all sets. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s....