More Squats and Outdoor Activities

Friday, April 11, 2014: Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x4-5 sets Then, 3 rounds (Not for time): 200′ sled pull Max rep push-ups Its Friday!  I gift you more squats.  They are all sets of 5 at lower...

Read more

Sandwich

Thursday, April 10, 2014: For Time: 800 Meter Run, Buy-in 5 Rounds: 5 Jerks (155,105)(135,85)(95,55) 12 Chest to bar Pull-ups(regular pull-ups)(Banded) 30 Calorie Row, Cash-out A sandwich wod!  Start off with an 800 meter run then work through 5...

Read more

Hang Snatch for 3

Wednesday, April 9, 2014: Hang Snatch: Build up to a 3 rep max Then, 10 rounds, Every minute on the minute (EMOM): 2 Power Snatches 3 Overhead Squats *As heavy as possible with good technique. Happy hump day!  Today we will be doing a 3 rep max...

Read more

FlashBack

Tuesday, April 8, 2014: 20 Minute AMRAP: 30 Deadlifts (95,65)(85,55)(75,45) 50 Sit-ups 25 Power Cleans 50 Squats 20 Sumo Deadlift High Pulls 50 Double Unders 15 Snatches 50′ Front rack walking lunge Today’s wod is a repeat from...

Read more

Consistency

Monday, April 7, 2014: Back Squat:  65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x3x5 reps. Then, 7 minute AMRAP: 10 Squat Cleans (135,95)(115,75)(65,35) 8 Bar facing burpees 6 Toes to bar (knee raises)(abmat) It is time to get back to the...

Read more

Nancy meets Kelly

Saturday, April 5, 2014: “When Nancy met Kelly”…good things happened:) For time: 400 Meter run 15 Overhead Squats (95,65)(75,45)(55,25) 400 Meter run 30 Wall Balls (20,14)(14,10)(10,6) 30 Box Jumps(24,20)(step ups) 400 Meter run...

Read more

Friday Strength and Conditioning

Friday, April 4, 2014: 3 Position Snatch, 15 minutes to build up to a 1 rep max High hang Above the knee Floor Then, 5 minute AMRAP: RX-Row 1000 meters, max rep muscle ups T2- Row 1000 Meters, max rep clapping push-ups T3- Row 750 Meters, max...

Read more