by Bill | Aug 8, 2019 | Metabolic Conditioning, Skill, Strength, WOD
STRENGTH 1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM – 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1. – Beginners: Build to a moderate set of 3 only adding weight if form permits. 2) C2B Pull-up Prep:...
by Bill | Aug 5, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH 1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest. – Wide Grip + Wide Grip Chin-up + Close Grip Chin-up – Add weight if needed – Bodyweight – Partner Assisted 1b) Rolling Triceps Extensions: 3 x 15. Rest 90s. – One DB weight across...
by Bill | Aug 4, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) Power Clean: Build to a 1RM. Rest 2:00 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON “Chuck Rhoades” AMRAP 7: Squat Clean Thrusters (155, 105) 7:00 Time Cap EXTRA CREDIT Banded Pull-throughs: 4 x 25. Rest...
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 | Jul 29, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1″ Wider than medium grip 2) Warm-up Strict Pull-ups METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 200 M Run 15:00...
