by Bill | Jan 16, 2019 | Metabolic Conditioning, WOD
Strength: 1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s. 2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00 Metcon: 4 Rounds of: 25 Band Resisted KBS 15 OH KB Hollow Rocks (or Hollow Rocks) 10 Barbell Rows 15:00 Cap Then: 3 sets of 12-15...
by Bill | Dec 17, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Jerks: 2 reps EMOM @ 75% 2 reps EMOM @ 80% Metcon: 21-15-9 reps of: Kettlebell Snatch (24,16) Pull Ups
by Bill | Dec 10, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: EMOM 0-5:00: 2 Jerks @ 70% EMOM 6-10:00: 2 Jerks @75% Metcon: Not for time: 10-8-6-4-2 Bench Press (moving up in weight) Strict Chin Ups Strict Toes to Bar 50-40-30-20-10: Double...
by Bill | Dec 6, 2018 | Metabolic Conditioning, Olympic Lifts, WOD
strength: Jerk (any style): work up to 1 RM, Rest 2-3:00 Metcon: 4 rounds for time: 100 yd bear crawl 15 Pull Ups 9 Hang Power Cleans (135,95) rest :90
