Thursday 20 November, 2014

Warm Up 2 Rounds: 15 Sampson Stretch 10 OHS 15 Sit Ups 10 Back Ext 15 Air Squats 10 Pull Ups 15 Push Ups Skill Burgener Warm Up Snatch MetCon 45 Reps Toes To Bar Overhead Squats @ 60% of 1RM snatch Athlete determines rep scheme. Example: 45 21-15-9 15-15-15...

Wednesday 19 November, 2014

MetCon With a continuously running clock, complete 5 thrusters every minute. From 0:00 – 5:00 use 75/55 From 5:00 – 10:00 use 95/70 From 10:00 – 15:00 use 115/85 Continue adding 20b every 5 minutes for as long as you are able. Score number of total...

Tuesday 18 November, 2014

Warm Up 3 Rounds: 20 Good Mornings 15 OHS 10 Push Ups 20 Sampson Stretch 15 Back Extensions 10 Pull Ups Shoulder Mobility Strength Push Jerk 3-3-3-3-3 Across (Not 3RM) Athlete will warm-up to weight by feel and complete sets with same weight across the workout MetCon...

Monday 17 November, 2014

Warm Up 400m Run At the corners: 20 Good Mornings 20 Sampson Stretch 20 Quad Stretch 20 Figure Fours Skill Burgener Warm Up Cleans MetCon Min 0:00 – 2:00 15 Power Cleans Min 2:00 – 4:00 20 Sit Ups Min 4:00 – 6:00 12 Power Cleans Min 6:00 – 8:00...

Saturday 15 November, 2014

In Teams Of 2 12 Min AMRAP of: 8 T2B 6 Front Squat 135/95 4 Power Clean 2 Shoulder to Overhead Beast Mode Battle WoD 4 (12 Min Cap) 3 Rounds For Time Of: 50 M – 75lb Overhead Walking Lunges(m) Front Rack Walking Lunges(f) 20 Burpee Over Bar 40 KBS 55/35 80 DuBs...

Friday 14 November, 2014

MetCon For Time: 30 Box Jumps 30/24 30 C2B Pull Ups 30 KBS 70/55 30 Walking Lunges 95/65 30 K2E 30 Push Press 95/65 30 Hip Extension 35/25 30 Wall Balls 20/14 30 Burpees 30 Double...