30 Aug

Posted at 20:00h in WOD

Strength: 30 min to find 1 rep Back Squat for max weight Warm-up scheme:50% x 860% x 575% x 580 % x 385% x 2-190% x 195% x 1…take 2-3 min rest between sets of 90% and up. Monthly Re-Test: 5 min to find max unbroken Double Unders Can do...

23 Aug

Posted at 20:00h in WOD

Gymnastics accessory: 3x: 5 Shoot-thrus (no push-up or dip) 30 sec hollow hold Strength: Strict press 5x5 complete 1 set every 2 min @60-65% of 1 rm WOD:  10 min AMRep Barbell Curtis P Increase weight by 10# every 10 reps  Starting weights: Lv1: 45/35 Lv2: 65/45 Lv3: 75/55  1 rep of Curtis P = 1 power clean + 1 FR lunge...

22 Aug

Posted at 20:50h in WOD

STRENGTH: Back squat  Wendler w4,c1 Tempo 3:0:3:0 40% + 10# x5 50% +10# x5 60% + 10# x5 (all % are based off 90% of 1 RM) WOD:  20 min AMRAP 10 pull-ups 20 push ups 30 air squats PEEK into the WEEK...

21 Aug

Posted at 20:00h in WOD

WOD A. 7 min AMRep Row 1k Max Snatches in remaining time Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 5 min rest WOD B.  10 min AMRep 1 mile run Max Clean and Jerks in remaining time Lv1: 115/75 Lv2: 135/95 Lv3: 185/125 Tip:  scale row to finish under 5 min Scale run to finish under 8 min PEEK into the WEEK...

20 Aug

Posted at 20:07h in WOD

Strength: Deadlift Wendler week 3, cycle 2 75%+10# x5 85%+10#x3 95%+10# x max reps (all % are based off 90% of 1 RM) Lite N Tite Option 5 sets, alternating 8 Single Leg Deadlift (per leg) 8 Ring Rows WOD: 5 rounds  20 Hang KB Snatch 10 Burpees  + a total of 10 Rope Climbs/ 20 rope walks* Must be completed to...

19 Aug

Posted at 20:00h in WOD

STRENGTH: Every 3 min x 5 sets 8 Strict press @ 50-60% of 1 rep max WOD: 40 sec on/ 20 sec off- 6 rounds 40 sec- Box jump overs for reps (24/20") 20 sec rest 40 sec -Assault bike cal for reps 20 sec rest score= total reps  PEEK into the WEEK...

18 Aug

Posted at 20:00h in WOD

Strength: Back Squat Wendler week 3, cycle 2 75% + 10# x 5 85% + 10# x 3 95% + 10# x max reps (all % are based off 90% of 1 RM) WOD: 12 min AMRAP 8 Double DB Power Cleans 10 Front Rack Lunges (total) 12 V-ups Lv1: 25/15  Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...

17 Aug

Posted at 20:00h in WOD

Skill: Bar Muscle-up drills Research! Watch this Video WOD: 10 rounds for time 3 Burpee Bar MU/ 5 burpee C2B/ 5 Burpee Pull-up 10 Wall Balls, 30/20# Run 100m  Rest 1 min WB scaling goal: Go heavier or higher than usual Lv3: 30#,10ft/ 20#, 9 ft PEEK into the WEEK...

16 Aug

Posted at 20:00h in WOD

Skill: 10 min Handstand practice WOD: For time: 15 Deadlifts 50ft Handstand walk/ 5 wall walks 15 Deadlifts 25 Strict HSPU 15 Deadlifts 25 Strict HSPU 15 Deadlifts 50ft Handstand Walk/ 5 wall walks Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 1 wall walk = 10 ft HS walk No kipping HSPU- modify to 5” HSPU, box or banded HSPU 25...

14 Aug

Posted at 21:01h in WOD

Mobility: -Lat foam roll x 90 sec per side -OH banded distraction x 30 sec per side -Banded lat pull-down x 15-20 reps -Banded rocking spider lunge x 10 each leg Skill/ Technique: Every 2 min- 3 sets @ light: 3 BTN Push Press + 2 Pressing SN Balance+ 1 SN Balance WOD: 20...