June 29, 2020 Strength: Squat Stamina (Week #5) A. Front Squats 5 x 1 *Rest as needed between sets. B. Back Squats 5 x 2 *Rest as needed between sets. *Week #5 of our Squat Stamina Cycle consists of 5 sets of 1 rep of Front Squats and 5 sets of 2 reps of Back...Read More
June 27, 2020 Partner WOD Teams of 2 complete: 60 Bar Facing Burpees 30 Ground to Overhead (135/95) 120/90 Calorie Row 30 Ground to Overhead (135/95) 60 Bar Facing BurpeesRead More
June 26, 2020 Strength: Bench Press 10-8-6-4-2 *Complete 20 Dumbbell Floor Press immediately after each set. Use same weight for all sets of Bench Press – Moderate to Heavy. Reps DO NOT have to be done Unbroken, but should be able to complete the set in no more than 3 sets. For the Dumbbell Floor...Read More
June 25, 2020 Active Recovery: 3-4 Rounds (Not for time) 400m Run 500m Row or Ski 30/24 Calorie Bike *Athletes are to work through each piece at a moderate pace. This is meant to be an “Active Recovery” Day not a full pace WOD. Clock will be set for 30:00. Just move and get some...Read More
June 24, 2020 Strength: Push Jerk A. Push Jerk Technique 5 sets of: 1 Pausing Push Jerk (:02)* 1 Push Jerk *Pause :02 in the dip position before exploding into the Push Jerk. Focus on opening up the hips before pressing under the bar. B. Push Jerk 5 x 1 *Build to a Heavy Single....Read More
June 23, 2020 Metcon: 2 Rounds for time of: 20 Sumo Deadlift High Pulls (100/80) 30 Single Dumbbell Box Step ups* (50 @ 24″/35 @ 20″) 40 Push ups 500m Run *Dumbbell must be in the Hang Position. Body Pump: 3 Rounds (Not for time) 15 Banded Tricep Extensions 10 Barbell Curls (choose own weight)...Read More
