Strength The loads will be heavy to very heavy this week and we will back off a bit next week with the Yellow Brick Road competition next weekend. If you are competing in the Festivus this weekend start backing off the heavier percentages and scale heavier weights in the WODS midweek. Squat 5 x 3…
DetailsFor time with a partner 20 Wallballs 20/14 Run 200 20 Hang Cleans 95/65 Run 200 20 Pushups Run 200 20 Box Jumps 24/20 Run 200 20 Kettlebell Snatches 24/16k Run 200 20 Air Squats Run 200 20 Hang Snatches 95/65 Run 200 20 Situps Run 200 20 Burpees Partner A Starts on the…
DetailsStrength Deadlift 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Pulling straps are OK and encouraged. Then For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Knee to Elbows* *Scale to knee ups then abmat situps. Rest 1 min between each cycle. Buyout 4…
DetailsLasha Talakhadze 251kg Clean & Jerk 2016 European Weightlifting Championships Strength/Skill Every 90 seconds for 9 minutes 3 Squat Snatch (Pause At Knees) Work up to a max effort for the complex on the 5th set and drop weight on the 6th. Then For Time – 15 min Timecap 8 Clean and Jerk (115/75) 10…
DetailsStrength Bench Press 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Then Nancy 5 Rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs Buyout 4 x 8 Dumbbell Bench Presses 4 x 8 Ring Rows (Feet on a box even with the bottom of rings. Elevating the feet…
DetailsStrength/Skill Take 15 minutes to perform the following 3 position Squat Clean 1 From ea. position top down. Pause for 3 seconds at the knee and DO NOT touch and go the floor rep. #1: 1 rep @ 50% #2: 1 rep @ 60% #3: 1 rep @ 70% #4: 1 rep @ 75% #5:…
DetailsStrength Squat 5 @ 50% 5 @ 65% 5 @ 75% 5 @ 85% Don’t sacrifice depth in exchange for Rx percentages. Then 800 Meter Run 50 Deadlifts (135/95 lbs) 40 Wall Balls (20/14) 50 Foot Right Hand Overhead DB Lunges (50/35) 50 Foot Right Hand Overhead DB Lunges (50/35) 40 Wall Ball Shots 50…
DetailsWorking one person at a time in teams of 2 perform the following:
200 Double Unders
90 Sit-ups
80 Wallballs 20/14
70 Burpees
60 Push Press
50 Ring Rows (Feet on a box even with the bottom of rings)
40 Tuck Jumps
30 Snatches 75/55
20 Plank Claps
*10 High Fives or Fist Bumps
Strength Endurance Deadlift 4 x 8 Start around 70% for your first working set and work up to a max effort set of 8. If what you thought was your max effort for 8 turns out to be 13ish you are underestimating your max and need to apply your numbers to this formula to estimate…
DetailsStrength 4 x 8 Tempo Back Squat @60% Descend for 3 counts and come up as fast as possible yet controlled. Yes, only 60% keep these light keep the prescribed tempo and make depth. Better yet get a partner to count the tempo and to coach you on depth. (Please no participation ata boys or…
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