2014 07 14
A.
Bench 1.1.1
Compare to, and beat your old results here
B.
Complete 5 rounds:
45/35 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 25yds out and back, then 50yds out and Back, then 25yds out and Back
*Rest 3 minutes between rounds.
2014 07 13
Shoulder series warm-up
A) Mid-thigh hang Snatch - 5x2 @ 70-80% of snatch 1RM
B) Front squat - Heavy single, then 2x3 @ 80%
C) 3 rounds
side plank starfish x 10 (5 each side), 3 sec hold
10 T2B
2014 07 13
A.
10 minutes to establish Hang snatch 3rm
Rest 3 minutes
5 minutes max repetitions at 90% of 3rm
B.
8 min ladder
3 back squats 135/95
3 pull ups
6 back squats
6 pulls ups
9,9,12,12, etc
Notes: weight is pulled from the floor
2014 07 12
This is really late. I am sorry.
A) Clean pull + 2 cleans - EMOM for 12 min, 1set
B) Back squat - 30 reps
6@70%
6@75%
6@80%
6@85%
6@90%
Rest as needed, divide as needed
C) Accumulate 5 min in plank, 4x3sec Supermans each time you break
2014 07 12
A.
Emom 12 minutes
minute 1 - 30 seconds Toes to Bar
Rest 30 seconds
minute 2 - 30 seconds Double Unders
Rest 30 seconds
*Note separate scores for toes to bar and double unders
B.
Tabata
Bar over Burpees
Rowing (Distance)
Shoulder to Overhead 135/95
2014 07 11
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
4″ Deficit DL 5 RM
Conditioning
Find: Weighted Pull Up – 5 RM
then…
Complete as many rounds as possible in 8 minutes: True Push Ups – 10 reps Supine Ring Pull Ups – 10 reps
2014 07 10
Lets give a little love for one of our members here Adam Weaver. Check out his site over at Recoverywod.biz post any questions for him to comments!
A.
Hang Power Clean
3.3.3.3.3
Tempo: 0201
B.
8 Rounds
Max Effort Strict Pull Ups
Max Effort Plate Push
2014 07 10
2014 07 09
A.
Tempo Back Squats 30x1
5.5.5.5.5
B.
Press
5.5.5.5.5
Note:
Build with each one to your heaviest set of 5
Go HAM
2014 07 09