01 Sep THURSDAY, SEPT 2ND
Strength: 40 min to find 1 Deadlift for max weight Finish: -Spinal rotations (video) -1 min childs pose hold -2 min hamstring stretch per side PEEK into the WEEK...
WOD Blog
All in.
31 Aug WEDNESDAY, SEPT 1ST
Strength: Every 2 min for 5 sets 3 Strict press @ 70-75% WOD: 3 min Shoulder-to-overhead 3 min Bar Facing Burpees Rest 1 min 2 min Shoulder-to-overhead 2 min Bar Facing Burpees Rest 1 min 1 min Shoulder-to-overhead 1 min Bar Facing...
30 Aug TUESDAY, AUGUST 31ST
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...
29 Aug MONDAY, AUGUST 30TH
WOD: 1 min stations, 5 rounds -30 sec gob squat hold pick load -100ft KB farmer carry, pick load -Strict pull-ups, max reps -Plank up-downs, max reps -Bike cal, max reps in 45 sec -Rest PEEK into the WEEK...
26 Aug FRIDAY, AUGUST 27TH
Strength: Every 2 min x 5 sets 5 Front Squats from the floor -Start at 70% and increase as desired -A squat clean will count as 1 rep toward the 5 rep WOD: 12 min Amrep...
23 Aug TUESDAY, AUGUST 24TH
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:...
22 Aug MONDAY, AUGUST 23RD
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 SUNDAY, AUGUST 22ND
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...
20 Aug SATURDAY, AUGUST 21ST
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...
19 Aug FRIDAY, AUGUST 20TH
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...