Strength – Pressing Supersets. 4×8 Barbell Floor Press immediately into quarter push ups to failure (see blog video). Sub in either DB/KB floor press or bench press. Conditioning – Super Cindy – AMRAP 20 5 Bent Over Barbell Rows 135/95… Read more »
Dan Broughton
Friday, April 24th
Strength – Bulgarian Split Squats 4×6 per leg – Use Barbell in Back Rack or heavy DB/KB in farmer carry. If you do not have heavy enough weight to make it challenging, hold in a front rack to increase stability… Read more »
Thursday, April 23rd
Strength: Power Cleans – In 12 minutes build to a heavy single, then drop and complete 5 singles at 90%. Modification (no BB), complete 3 super sets of DB/KB Lawn Mower Rows (10-15 reps) into DB/KB Clean Pulls (see video)…. Read more »
Wednesday, April 22nd
Strength – Pressing complex. 4 sets of 5 strict press > 5 push press > 5 push jerk. Use heaviest weight possible with either a BB or dual DB/KBs. If only one DB/KB, perform the entire complex on right side,… Read more »
Tuesday, April 21st
Strength – Barbell Leg Complex: 3×10 of Back RackBarbell Lunges into back squat. Must complete 1 forward lunge on right leg, left leg, then back squat for one rep. Modifications – depending on the weight of DB/KB, perform rep scheme… Read more »
Monday, April 20th
Strength: Pull Up work – Complete 4 rounds of as many reps as possible without dropping of 1 scap pull up, 1 strict pull up, 1 strict C2B Pull Up. Scale with bands. No bands, scale to 3 second chin… Read more »
Friday, April 17th
Strength: Push Jerk w/ pause in catch 4×3 No barbell modification: Superset: Single arm DB Z-press 3×5 per arm + DB lying Tricep Kick Outs 3×8-12 WOD: 4RFT: 10 HSPU (or pike push ups/Z press) 50 DU, 14 KB Snatch… Read more »
Thursday, April 16th
Strength: Tempo back squats (from floor) 5×5 at 32X1 tempo Back squat alternatives: DB: heavy DB on back 5×5 squat @ 3 10 X 1 (3 sec negative, 10 sec hold @ bottom, 1 sec pause @ top); KB: same… Read more »
April 15th, 2020
Strength: Deadlift 5/5/3/3/1/1 – if you do not have enough plates add a tempo to all negatives (~3 seconds) to increase difficulty. Scale with heaviest KB/DB possible, double the reps and then immediately after complete same reps of shrugs. Metcon:… Read more »
April 14th, 2020
Strength: Behind The Neck Strict Press (Snatch Grip) 10-10-10-10. Alternative: 4×10 strict DB/KB press to a 45 degree angle. Use lighter weight and drive up and out to create the snatch grip stimulus. Metcon: Ascending AMRAP 14: 1 Mega Man… Read more »
Today's WOD
