by Bill | May 23, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a) Barbell Rows 1b) Barbell SDHP 1c) Barbell Curls 1d) Barbell Strict Press 1e) Abmat Sit-ups EXTRA CREDIT Banded Triceps...
by Bill | May 22, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. 2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s. METCON ”Fool in the Rain” For time: 30-20-10 Wall balls (20, 14) 21-15-9 Deadlifts (225, 155) 10:00 Cap EXTRA CREDIT...
by Bill | May 22, 2019 | Metabolic Conditioning, Skill, WOD
SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. METCON EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike Minute 5: Rest EXTRA CREDIT BP Bodybuilding Complex:...
by Bill | May 17, 2019 | Metabolic Conditioning, WOD
METCON 5 Rounds x 60s each station with a partner: 1) Wall balls (20, 14) 2) SDHP (53, 35) 3) Row for Calories 4) Ground to Overhead with a plate (45, 25) 5) Front Rack Carry (53, 35) 6) Rest x 60 seconds *Score = total reps *Split into 30s of work per athlete EXTRA...
by Bill | May 16, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set 20:00 Cap STRENGTH 1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s. 1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s. EXTRA CREDIT Banded Facepull-aparts:...
by Bill | May 15, 2019 | Metabolic Conditioning, WOD
STRENGTH Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s. METCON Every 4:00 x 5 Sets: 5 High Box Jumps (30, 24) 10 Back Rack Reverse Lunges (185, 125) 100 Ft. Heavy Farmer Carry EXTRA CREDIT 5 Minutes of Parasympathetic...
