by Bill | May 6, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH 1) Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s. 2) Strict T2B/Push-up Warm-up x 5 minutes. METCON AMRAP 16: 10 Strict T2B 10 Push-ups 400 Meter Run Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups) EXTRA CREDIT 1a)...
by Bill | Apr 30, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90s. METCON AMRAP 15: 5 HSPU 10 Burpee Pull-ups 200 meter run EXTRA CREDIT Banded Back Complex: 50 Pulldowns 50 Banded Facepull-aparts 50 Banded pull-aparts (supinated...
by Bill | Apr 25, 2019 | Metabolic Conditioning, WOD
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 ”Heart Breaker” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) EXTRA CREDIT Double Alternating Tabata: 8 x 20s work/10s rest. 1a) Banded...
by Bill | Apr 11, 2019 | Metabolic Conditioning, Strength, WOD
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s. METCON AFAP, but not for time: 21-15-9 Hang Power Cleans (115,75) Push-ups on Barbells Then, 21-15-9 Floor Press (115,75) *50...
by Bill | Feb 14, 2019 | Metabolic Conditioning, WOD
STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits. METCON Not for time: ”Buy in” 100 Ft. Handstand Walk or 60s of total Handstand Hold Then, 30-20-10: DB Rollback Tricep Extensions on Floor (50s, 25s) Barbell Curls (95,...
