Friday, 12-16-2016
Strength. Clean and Jerk 60×3, 65×3, 70×3, 75x3x2 Conditioning. “Diane” 21-15-9 Dealifts 225/155 HSPU
Wednesday, 12-07-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 5×75, 3×85, 1+x95 Conditioning. 4 RFT 15 Weighted Sit-ups 25/15 12 Sumo High Pull Deadlift 95/65 9 S2OH 95/65 Cash out Benchmark: 400M run
Wednesday, 11-30-2016
Strength. Wendler Press Week 2 5×40, 5×50, 3×60, 3×70, 3×80, 3+x90 Barbell Warm-up Klovkov Complex (Similar to Bear Complex, working up to heaviest weight as possible) Once you begin the lift, the hands cannot come off the bar until complete Clean Deadlift Squat Clean Front squat (2 second pause at the bottom) Push press Split […]
Tuesday, 04-19-2016
Group Warm-up WOD. “The Seven” 7 RFT of… 7 Handstand Push-ups 7 Thruster (135/95) 7 Knees to Elbows 7 Deadlifts (245/155) 7 Burpees 7 KB Swings (70/53) 7 Pull-ups
Friday, 01-22-2016
Strength Wendler Week 3 Deadlift w/ SuperSet 5X40%, 5X50%, 3×60%, 5×75%, 3×85%, 1+ x95% 5X5 Dumbell / Barbell Curls or Ring Dips (Increase weight from previous week) Conditioning Barbell Warm-up “Amanda” 9-7-5 Muscle-ups (scale = bar muscle-ups, jumping muscle-ups, or 3 pull-ups/3 ring rows) Full Snatch (scale = L1, L2, or power snatch) L1 95/65 […]
