by Bill | Jul 31, 2019 | Metabolic Conditioning, WOD
STRENGTH (15:00 – 40:00) 1) Wide Stance Box Squat: 5 x 5 @60% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s. – For what Dynamic Effort Training should look like check this video out here. 2) KB Squat Jumps: 4 x 5. Rest 60s. – max height...
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...
by Bill | May 8, 2019 | Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Wide Stance Box Squat: 8 x 3 @55-65% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Seated Dynamic Box Jumps: 5 x 3, every 60s. METCON ”Crazy Train” AMRAP 5: 1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95) EXTRA CREDIT 5 Minutes...
by Bill | Mar 3, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH 1) Wide Stance Box Squat: 3RM. Rest 2:00 – 15” Box 2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s. METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees over the bar Rest...
by Bill | Dec 12, 2018 | Metabolic Conditioning, WOD
Strength: Wide Stance Box Squat: EMOM 8:00 x 3 reps @ 65% Metcon: 3 rounds each for time: 15/10 calories on Assault Bike 15 Burpees 30 Double Unders/90 Singles Rest at least 3:00 each...
