WOD

WOD: Deadlifts, Power Clean, Front Squats

WOD: Deadlifts, Power Clean, Front Squats

STRENGTH  1) Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00 2) Power Clean + Front Squat: Build to Metcon weight in 3 sets of 1 rep of each movement (1+1) METCON "Simple Man" For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) 8:00 Cap EXTRA CREDIT Single Leg Glute Hip Thrust: 3 x 5 ea. w. a 5 count pause at the top of each rep. Rest 30s.
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WOD: Bench Press, Chest to Bar, Push Press, Run

WOD: Bench Press, Chest to Bar, Push Press, Run

STRENGTH 1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 - Build to a 1RM - 1+ = 3-4 singles above 90% i.e. 90% x 1, 95% x 1, 97% x 1, 101% x 1. - Beginners: Build to a moderate set of 3 only adding weight if form permits. 2) C2B Pull-up Prep: Review all scaling options and technique. METCON  AMRAP 12: 10 C2B Pull-ups 20 Push Press (95, 65) 200 Meter Run EXTRA CREDIT  Shoulder Circuit #2: 3 x 10-15 ea. Rest 60s
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WOD: Wide Stance Box Squat, KB Squat Jumps, Front Rack Reverse Lunges, Burpees

WOD: Pull Ups, Tricep Extensions, Row, Push Ups, Sit Ups, Kettlebell Swings

STRENGTH  1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest. - Wide Grip + Wide Grip Chin-up + Close Grip Chin-up - Add weight if needed - Bodyweight - Partner Assisted 1b) Rolling Triceps Extensions: 3 x 15. Rest 90s. - One DB weight across all sets. METCON  For time with a partner: 50-40-30-20-10 Calories Row Push-ups Abmat Sit-ups KBS (53, 35) Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8) 20:00 Time Cap EXTRA CREDIT  Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.
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Programming 8/5-8/9/19

STRENGTH  1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest. - Wide Grip + Wide Grip Chin-up + Close Grip Chin-up - Add weight if needed - Bodyweight - Partner Assisted 1b) Rolling Triceps Extensions: 3 x 15. Rest 90s. - One DB weight across all sets. METCON  For time with a partner: 50-40-30-20-10 Calories Row Push-ups Abmat Sit-ups KBS (53, 35) Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8) 20:00 Time Cap EXTRA CREDIT  Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.
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Partner WOD: Run, Hang Power Clean, Wallballs, Rows

Partner WOD: Run, Hang Power Clean, Wallballs, Rows

STRENGTH  1) Power Clean: Build to a 1RM. Rest 2:00 2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s. METCON "Chuck Rhoades" AMRAP 7: Squat Clean Thrusters (155, 105) 7:00 Time Cap EXTRA CREDIT  Banded Pull-throughs: 4 x 25. Rest 60s.
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WOD: Deadlifts, Power Clean, Front Squats

WOD: Push Jerks, Chest to Bar, Push Ups, Double Unders

METCON  In teams of 2: AMRAP 10: 200 Meter Run 10 Hang Power Cleans (135, 95) 10 Wall Balls (20, 14) Rest 2:00 AMRAP 10: 200 Meter Run 10 Barbell Rows (135, 95) 10 Wall Balls (20, 14) Rest 2:00 AMRAP 10 "Recovery" 200 Meter Run at an easy pace *One athlete completes a full round at a time for all workouts. EXTRA CREDIT Banded Pulldowns x 100 Reps in as few of sets as possible.
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WOD: Deadlifts, Power Clean, Front Squats

Partner WOD: Running, Lunges, Power Snatch

STRENGTH (15:00 - 40:00) 1) Wide Stance Box Squat: 5 x 5 @60% of Monday's 3RM or 50% of 1RM Back Squat, every 90s. - For what Dynamic Effort Training should look like check this video out here. 2) KB Squat Jumps: 4 x 5. Rest 60s. - max height on each rep. 3) Warm-up Deadlift/T2B for Metcon - 3 total sets done as a superset of each. METCON  3 Rounds for total time: 20 Deadlifts (225, 155) 20 T2B Rest 2:00 *16:00 Time Cap EXTRA CREDIT Single Leg Banded Hamstring Curls x 100 each Leg.
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Programming 7/29-8/3

METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds EXTRA CREDIT  10 Minutes of "Recovery" Bike, Row, Jog, or light sledpull Followed by 5 Minutes of Parasympathetic Breathing
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