Wednesday – 9/28/2016 MetCon For Time: 1500m Row 21-15-9 Toes-To-Bar Abmat Sit-Ups 15-12-9 Chest-To-Bar Pull-Ups Box Jumps 30/24″ Perform all three pieces in direct succession, and record the total time as your score.
Workout of the Day
Tuesday – 9/27/2016 Strength: Squat 6x (2 Front Squats + 4 Back Squats) @ 80% of Back Squat 1RM MetCon AMRAP 4 2-4-6-8… Thrusters 75/55# Burpees Immediately into: 400m Run (for time)
Accessory Work for the week of Monday 9/26/2016 Accumulate 7:00 of hanging from a bar, passive or activein: two times this week 1×50 Banded Good Mornings: three times this week 1×100 Banded Tricep Push-Downs: three times this week Tabata Supine… Read more »
Monday – 9/26/2016 Weightlifting 8 x 2:00 Power Clean + Hang Power Clean + Power Jerk Build to and record the best weight you can, performing the complex only once per each “round” MetCon 5 Rounds For Time: 10 Shoulder-To-Overhead 95/65#… Read more »
Sunday – 9/25/2016 Meet at 10:00AM to draw a Hero WOD at random, then warm-up, scale as needed, and perform it as a group with Coach Steve!
Saturday – 9/24/2016 Partner WOD AMRAP 20 10-20-30-40… Plate-Overhead Lunges 45/25# Plate Ground-To-Overhead *15 Pull-Ups after every round*
Friday – 9/23/2016 MetCon 0:00-6:00 800m Run (for time) 6:00-16:00 15-12-9 Deadlift 275/185# Handstand Push-Ups (for time/AMRAP) 16:00-18:00 Rest 18:00 400m Run with Medicine Ball 20/14# (for time)
Thursday – 9/22/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 70% of Back Squat 1RM See if you can get ALLLL 6 sets in at ALLLL 70% today, and prepare for shorter sets next week! MetCon EMOM… Read more »
Wednesday – 9/21/2016 Weightlifting Power Snatch + Heaving Snatch Balance + Overhead Squat Take 10:00 to build to your best weight of this complex. MetCon 2:00 to complete: 250m Row AMRAP Burpee Box Jumps 24/20″ 1:00 Rest 2:00 to complete: AMRAP Burpees… Read more »
Tuesday – 9/20/2016 Weightlifting 8 x 2:00 Power Clean + Power Jerk + Split Jerk Build to and record the best weight you can, performing the complex only once per each “round” MetCon AMRAP 12 5-10-15-20-25… Strict Pull-Ups Between every… Read more »
Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate.
A: SA DB Push Press is tempo at 31X1 (3 second negative, pause on shoulder and pause at top). Use heaviest weight possible.
B: Plank Push Ups – Use a 45/35 LB Plate, keeping one hand on the plate perform a push up on the left side, then cross over while staying in a plank and perform on the other side. Go until failure.
Conditioning – AMRAP 14: 10 Box Jump Overs 30/24, 8 Push Jerks 95/65, 6 Front Squats. Weights are a ladder, each round increase from 95/65 to 115/75 135/95 155/105 175/125, 195/145 (add 20/10 from then on).