by Bill | Jul 21, 2019 | Metabolic Conditioning, Uncategorized, WOD
STRENGTH 1) Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 2) Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s. METCON AFAP, but not for time: 30-20-10: Goblet Squats (70, 53) 15-12-9 Power Cleans (185, 125)...
by Bill | Jun 23, 2019 | Metabolic Conditioning, WOD
STRENGTH 1) Front Squat: 5-4-3-2-1+. Rest 2:00 2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s. – this should be done at a FAST pace to prepare the lungs for the Metcon. METCON ”Freshmen V2” AMRAP 7: 7 Power Cleans (95,65) 7 Thrusters (95,65)...
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 | May 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar 9:00 Cap EXTRA CREDIT...
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...
