by Bill | May 16, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set 20:00 Cap STRENGTH 1a) Inverted Rows, Supinated Grip: 3 x 12. Rest 30s. 1b) DB Neutral Grip Bench Press: 3 x 12. Rest 30s. EXTRA CREDIT Banded Facepull-aparts:...
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 | Apr 2, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON ”3k” With a partner for time: 50 Hang Power Cleans (95,65) 1500 meter row 50 Hang Squat Cleans (95,65) 1500 meter row 25:00 Time Cap EXTRA CREDIT 1/2 Tabata Hollow Rocks: 4 x 20s work/10s...
by Bill | Mar 19, 2019 | Metabolic Conditioning, WOD
Strength: Shoulder Press 5-5-5-5, using heaviest weight per set Rest 45 secs One Arm Dumbbell Row 4×10, using same weight per set Rest 45 secs Metcon: Complete as many rounds as possible in 15 mins of: 20 Hang Power Cleans, 95/65 lbs 20 Thrusters, 95/65 lbs 20...
by Bill | Feb 12, 2019 | Metabolic Conditioning, WOD
METCON AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. *Alternate Options for 60 calorie Row: 400 Meter Run or 45 Calorie Bike EXTRA CREDIT Tabata (8 x 20s work/10s rest) KB...
