Work Out of the Day for september
1.a) Bench press 5-5-5 1.b) Floor press 7-7-7 2.) 21-18-15 Reneagde row(30/20) Burpees 12-9-6 Handstand push-ups KBS 70/53 *no rest between couplets 15 minute cap 3.)Accessory 50 DB incline press
Read More »1.a) Bench press 5-5-5 1.b) Floor press 7-7-7 2.) 21-18-15 Reneagde row(30/20) Burpees 12-9-6 Handstand push-ups KBS 70/53 *no rest between couplets 15 minute cap 3.)Accessory 50 DB incline press
Read More »Deadlift 5-5-5 straight set -THEN- 3RFT: 15 wall ball 20/14 15 box jumps 24/20 Run Rnd 1 = 100m run Rnd 2 = 200m run Rnd 3 = 300m run _____________________________________ Tomorrow’s WOD This is one rep: 1. Power Clean 1. Front Squat 1. Push-Press 1. Back Squat 1. Push-Press[…]
Read More »Strength/Skill: Handstand Push-up Progression We will spend a large chunk of class working on this. Then, 4RFT: 10 K2E 15 Air Squats ______________________________ Tomorrow’s WOD 25 HSPU 400M Run 25 Strict Pull-Ups 400M Run 25 Dips 400M Run 25 Squat Jumps 400M Run
Read More »If your end-of-the-year goal is to get your first pull-up, you need to be here! Strength/Skill: 3X8 Pendlay Row 3×3 Pull-Up Negatives 10-15 Unbroken Kips/max set strict pu’s then, 3RFT: 15 Wall Ball 20/14 15 Push-Ups Tomorrow’s WOD 750M Row 10 DL 225/155 30 Sit-Ups 500M Row 15 DL 30[…]
Read More »When is the last time you set a goal? And I mean really set a realistic goal? Did you reach that goal? Was it hard or was it easy? And has anyone ever told you how to set goals so that they are achievable? Here is some goal-setting advice that[…]
Read More »Deadlift: 5-3-1+ then, 3RFT 3 Hang Power Cleans AHAP (as heavy as possible) 15-Push-Ups Tomorrow’s WOD Shoulder Press 5-3-1+ Death by 50M Sprints
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Read More »Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nullam in dui mauris. Vivamus hendrerit arcu sed erat molestie vehicula. Sed auctor neque eu tellus rhoncus ut eleifend nibh porttitor. Ut in nulla enim. Phasellus molestie magna non est bibendum non venenatis nisl tempor. Suspendisse dictum feugiat nisl ut dapibus. Mauris[…]
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