by Bill | Jul 29, 2019 | Metabolic Conditioning, Skill, WOD
STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1″ Wider than medium grip 2) Warm-up Strict Pull-ups METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 200 M Run 15:00...
by Bill | Jul 18, 2019 | Strength, WOD
STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 16: 10 Pull-ups 10 Box Jumps w. step down (24, 20) 200 Meter...
by Bill | Apr 1, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. – reset on each rep. METCON EMOM 16: Minute 1: 8/5 Strict Pull-ups Rx+:(10/8 Strict Pull-ups) (alternate between pronated and supinated grips) Minute 2: 10 DB Rollback Triceps Extensions (on floor) Minute 3: 20...
