Posts from the ‘Blog’ Category

  • New Logo

    Monday, August 3

    August 2nd, 2015 | Blog | Coach | No Comments

    Strength: Front Squat 4-4-4-4 + AMRAP @ 75-80% – Go heavier than last weeks Front Squats. – 1st rep each set @ 23X1 tempo. – On last set continue to complete as many reps as possible maintaining 1 breath re-set tempo at top. Following last set, take 5 minutes to find 2rm Hang Squat Clean. […]

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  • New Logo

    Friday, July 31

    July 30th, 2015 | Blog | Coach | No Comments

    Strength: Back Squat – Tempo 7:30 clock – 6 sets total 5 x 3 @ 23X1 tempo on all reps – 70% or slightly heavier than last week. – Begin set every 1:15 – 6th and final set AMRAP no pause w/ 1 breath reset tempo WOD: Metcon (Time) 2 rounds for time: – 600/500m […]

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  • New Logo

    Thursday, July 30

    July 29th, 2015 | Blog | Coach | No Comments

    Strength: Bench Press 5-5-5-5 – Build to max. set of 5 4 x Max Strict Dead Hang Pullups – Scale to complete at least 3 reps on 1st set. Immediately following each set of Bench Press complete max effort set of Pullups. WOD: Metcon (Time) 8 minute clock. On the minute for 7 minutes for […]

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  • New Logo

    Wednesday, July 29

    July 28th, 2015 | Blog | Coach | No Comments

    Strength: Barbell Romanian Deadlift 4 x 5 – No more than 70% of 1rm Clean – Build only on perfect sets/reps Russian Step Ups 4 x 5 (each leg) – Holding DB/KB in each hand WOD: Metcon (Time) 5 rounds for time: – 200m Run – 8 KB Snatch R (55/35) – 8 KB Snatch […]

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  • New Logo

    Tuesday, July 28

    July 27th, 2015 | Blog | Coach | No Comments

    Strength: Hang Squat Clean 3-2-2-1-1 Focus on speed and mechanics. Build only on perfect sets. Hold bottom position for 2 count on ALL reps. Goal is get heavier than last week. Front Squat: 5-5-5 @ 75% – 23X1 tempo 1st rep every set On 3rd & final set, continue to work AMRAP @ 1 breath […]

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  • New Logo

    Monday, July 27

    July 27th, 2015 | Blog | Coach | No Comments

    Strength: Split Jerk Complete 1 rep on the minute for 10 minutes. Start at 60% and build every set (no more than 5%). Once you fail a rep, go back to last successful lift and stay there for the remaining sets. Focus on speed and mechanics. Hold Catch position for 2 count and only build […]

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  • Row for troops

    Friday, July 24

    July 23rd, 2015 | Blog | Coach | No Comments

    Strength: Back Squat – Tempo 7:30 clock – 6 sets total 5 x 3 @ 23X1 tempo on all reps + 1 set AMRAP – Begin set every 1:15 – 6th & final set AMRAP no pause, 1 breath reset tempo WOD: Metcon (Time) 6 rounds for total working time – 10/8 Cal Row – […]

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  • New Logo

    Thursday, July 23

    July 22nd, 2015 | Blog | Coach | No Comments

    Strength: Snatch Grip 1st Pull 2-2-2 – Build to 110% snatch Hang Squat Snatch 2-2-1-1 – Hold bottom position for 2 count – Build only on perfect reps WOD: 6 rounds – 12 minute clock Alternate on the top of each minute. Even minutes for total working time. Odd minutes for load. – 1 Snatch […]

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  • New Logo

    Wednesday, July 22

    July 21st, 2015 | Blog | Coach | No Comments

    Strength: Alternating on the minute for 10 minutes (5 sets each) Every set should be as heavy as possible – Bench Press (5 x 3) – Front Rack Lunge (Alternating 5 x 8 – 4 each leg) WOD: Metcon (AMRAP – Rounds and Reps) 10 minute clock 75/60 Cal. Row In remaining time, complete AMRAP: […]

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  • New Logo

    Tuesday, July 21

    July 20th, 2015 | Blog | Coach | No Comments

    Strength (Technique): 10 minutes to work Clean & Jerk technique. Build on perfect reps. WOD: Metcon (Time) 20 minute clock 4 x 5 minute rounds 400m Run for time. With remaining time in each round, complete: – 1 max effort, unbroken set of Pullups – Build to heaviest single Clean & Jerk Score sum of […]

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