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 | Mar 20, 2019 | Uncategorized
Strength: Every 1 min for 8 mins: Box Front Squat 3 Box Front Squats, At 60-65% of 1RM front squat from 12/17. Parallel box (15-16 inches).3-4 ”ramp-up” sets prior to starting the clock. Take a slightly wider stance than normal. If you don’t have a recent 1RM,...
by Bill | Jan 27, 2019 | Metabolic Conditioning, WOD
STRENGTH Front Squat Box Squat: 2RM. Rest 2:00 – Use a 13-15” Box. METCON 4 Rounds for quality, but a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps. 1b) Band Resisted Russian KBS x 20 Reps. 1c) DB Serratus Crunch x 20 Reps. Rest 2:00 after each...
by Bill | Oct 9, 2018 | Metabolic Conditioning, Strength, WOD
Strength: 1) EMOM 6: 3 Front Box Squats @70%, every 60s. 2) Metcon Warm-up 3 Rounds AT GAME SPEED: 3 Russian Swings + 3 American Swings 4 (AFAP) Burpees Rest 60s-90s. Metcon: 5 RFT: 12 KBS (53, 35) 12 Burpees 8:00 Cap Recovery: 5:00 Parasympathetic...
