Results For Category: "Strength"

WOD: Friday, May 20, 2022: Deadlifts, Box Jump Overs

Strength:

Deadlifts
Week 3: Basing off 90% of 1RM

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

For Time:

Run 400 M

into:
3 Rounds:
30 Box Jump Overs
10 Deadlifts (255/175)
into:

Run 400 M

Finisher:

3 Sets of:
12-15 Barbell Rollouts
:45 Side Plank
:45 Side Plank
Rest as needed

WOD: Thursday, May 19, 2022: Bench Press, Dips, Push Ups, Up Downs

Strength:

Bench Press
Week 3: Basing off 90% of 1RM:

1 set of 3 @70%
1 set of 3 @80%
1 set of 3 @90%

Workout:

16 EMOM:
Min 1-2: AMRAPs of:
6 Hand Release Push Ups
12 Up Downs
24 Alternating Russian Twists
Min 3: Max Strict Ring Dips
Min 4: Rest

WOD: Tuesday, May 17, 2022: Back Squats, Running, Thrusters, Burpees

Strength:

Back Squat

3 sets of 3 reps
90% of 1 Rep Heavy>
70%; 80%; 90%

Workout: Punch Out

For Time:
Run 800 M
30 Thrusters (115/75)(75/55)
30 Lateral Burpee over Bar

WOD: Friday, May 13, 2022: Back Squats & Kickball!!!! Don’t forget

Strength:

Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat

Workout:
16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run

WOD: Wednesday, May 11, 2022: Deadlifts, Box Jumps, Push Ups

Strength:

Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%

Workout:

For Time:
27-21-18 
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts

WOD: Tuesday, May 10, 2022: Bench Press, Pull Ups, Up Downs, Ground to Overhead

Strength:

Bench Press
3×5 65%, 75%, 85% 
Based off your 90% of 1 Rep Heavy Bench Press 
from last Week

Workout:

AMRAP Repeats 4 sets of 3:00:

12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs.  Pick up where you left off. 

Finisher:

6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds

Deadlift

WOD: Friday, May 6, 2022: Heavy Deadlift Day & Some Double Unders

Strength:

Deadlift
Build to a Heavy 1 Rep over 25 Minutes>
Rest 2-3:00 Between Sets

Workout:

12 Rounds for Time:
3 Deadlifts (70% of today’s 1 Rep)
20 Double Unders * Increasing Reps by 10, every 4 rounds>

WOD: Saturday, 3/12/22: Sprint

Skill:

3 Sets For Quality:
:45 Bike (moderate) Increases each set
5-8 Strict Tempo Pull Ups (111)
:45 Hollow/Tuck Hold
:60 Walking Rest B/T sets

Workout:

For Time:
21-15-9:
Cal. Bike
Pull Ups

Rest :90

50 Back Rack Lunges (135/95)

Rest :90

9-15-21:
Cal Bike
Box Jump Over

WOD: Wednesday, 3/2/22: Deadlift & Push Press

Strength:

Clean Deadlift
3, 3, 3
**All Working Sets should be moderately heavy.  70% of !RM Clean

Push Press
3, 3, 3
**All Working Sets should be moderately heavy.  70% of 1RM Jerk
***Bar Starts from the floor.

Metcon:

2 Rounds of:
30 Box Jumps
15 Push Press (135/95)(95/65)
400 M run

WOD: Saturday, 2/26/22: Double Unders, Sprinting, Push/Pull Up, Deadlifting

WORKOUT:

20 AMRAP:
30 Double Unders
15 Pull Ups
15 Push Ups
100m Sprint
1:30 Rest

Deadlift: 10:00 to build to a heavy 1 rep