Monday
WOD WOD3 Rounds for time ofRun 400m 2 rounds of Cindy (5 pull ups, 10 push ups, 15 Squats) Post times to the Zen
WOD WOD3 Rounds for time ofRun 400m 2 rounds of Cindy (5 pull ups, 10 push ups, 15 Squats) Post times to the Zen
WOD10,9,8,7,6,5,4,3,2 and 1 rep rounds of: Sumo Deadlift High Pull 95/65lb Grasshoppers Push press 95/65lb Post times to the Zen.
Weightlifting Front Squat 1 rep max WOD 10 minutes of max double unders Post loads and total double unders to the Zen.
WOD AMRAP in 15 minutes of: 7 Toes to bar 10 weighted step ups onto a 24/20” box using 50/35lb dumbbell 14 alternating dumbbell power snatches Post rounds completed to the Zen.
WOD/Weightlifting: 30 Squat Clean and Jerks for time and total weight moved You may increase or decrease loads at any time. Conditioning: 3 sets of 10 bumper raises and either 10 reverse hypers or 30 second Superman holds Post total weight moved and total time to the Zen.
WOD For time: 100 Burpees You will begin the workout with a 200m run and every even minute after that you must run 200m. Conditioning: 5 sets of push ups at 35% of max 5 sets of front and back scales. Post total time to the Zen.
As always it’s been a slice programming the past week. I hope you enjoyed and made some gains! WOD for time: Run 400m Then: 50-25-12-6 rep rounds of Russian KB Swings Air Squats Sit-ups Then: Run 400 m
Friday August 21, 2020 Read More »
EMOM – 20 minutes Using a Kettlebell of a weight you determine do the following every minute on the minute. 1st Minute: Turkish Get Up (Left-Right) 2nd: Single Leg Romanian Deadlift (5x per leg) 3rd: Turkish Get Up (L-R) 4th: Goblet Squat (use KB) x10 reps Conditioning: Scales (Front and Back) 5 min. Bumper Lifts:
Something Completely Different Read More »
5 Rounds for time: 6 Chest-to-bar pull-ups 10 Box Jumps (24/20) 12 DB Power Snatches (50/35) Masters+ 35/20 – Scale appropriately)
WOD 1 Strict Shoulder Press 1-1-1-1-1 Push Press 2-2-2-2-2 Push Jerk 3-3-3-3-3 Allow 20 minutes to complete sequence. Select weight based on feel… load will increase from strict to jerk. WOD 2 – Strict Pull-up Conditioning 3 x 30 sec. hold: Hang from bar (work toward proper position on the bar… hollow body, bend at