It’s exactly 25 days to the Summer Swole-Stice and this training cycle is in final push to get you in the best possible shape for the event. CLICK HERE to sign up as an athlete CLICK HERE to sign up as a judge or volunteer Strength/Skill EMOM 10 Minutes 1 Squat Snatch* *Do not exceed…
Strength Wendler Press Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95% Then Working in teams of two perform a 12 Minute AMRAP of the following 20 Tandem Deadlifts 225/155. 30 You go I go Burpees 20 Med Ball Pass (athletes stand 10 feet apart and pass ball back and…
Wendler Deadlift Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then Guess What more Regionals Fun 12-9-6 reps for time of: Muscle-ups Single-arm overhead squats 50/35 Time cap: 11 minutes If Rxing the WOD you can use a 32/24kg kettlebell. The balance isn’t quite the same and…
Strength/Skill Every other Minute For 10 minutes 3 touch and go Clean and Jerks (choose weight but not less than wod) 10 Bar Facing Burpees Then Complete as many reps as possible in 5 Minutes of: Ground to Overhead 135/95 Buyout 30:00 AMRAP with HR @ 150BPM of: With a 20/10# weight vest.* Run 400m…
Strength Wendler Bench Press Cycle Week 3 5 @ 75% 3 @ 85% 1 @ 95% 1 @ 100%+ Then For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 5 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use an 50-lb. dumbbell and 20-lb ball…
Strength/Skill Every 1:00 for 7:00 (7 rounds)- 3 T&G Power Snatches @ 60% of 1RM Power Snatch No misses and yes pressouts are misses Wear straps if you have them. If you don’t get some. Then 21-15-9 reps for time of: Dumbbell snatches 50/35 Ring dips Time cap: 6 minutes Yes this is a scaled…
Strength/Skill Wendler Squat Cycle Week 3 5 @ 75% 3 @ 85% AMRAP @ 95%* *This isn’t a max effort week BUT since some people (me included) can’t help themselves it’s OK to attempt a 100%+ lift ONLY AFTER a successful 95%. In other words don’t jump from 85% to 100%+ Then 2017 Regionals Event…
Strength Wendler Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then As many rounds as possible in 7 minutes of. 7 wallballs 7 Box jumps 7 Pushups Then Baseline 50 Calorie Row 40 Air Squats 30 Abmat Situps 20 Pushups 10 Pull-ups 90% of everyone at the gym did one…
Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds of: 30 Wall Balls 20# (Yes women toss the 20. Women use 9’ targets men use 12’ targets) 20 Pullups Rest 1:00 between rounds Buyout 3 x 10 Straight Leg GHD 3 x 10 Bent Over Rows…
Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch Start on the floor raise bar to knees, count to three and go. Go heavy but drop weight after any misses or pressouts. Do not exceed 90% of snatch. Then 8 RFT: Row/Runs and Snatches 8 rounds for time of: Row/Run, 200 m 10 Snatches, 75/55 lbs…
