Wednesday, October 1st
Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A)Every 90 seconds, for 4 1/2 minutes (Three sets) of: Strict Press x 3 reps Immediately
Read moreFitness is in red, Performance is in blue, Extra Credit is in orange Strength: A)Every 90 seconds, for 4 1/2 minutes (Three sets) of: Strict Press x 3 reps Immediately
Read moreFitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength:Strength: A) Every 2 minutes, for 20 minutes (10 sets) of: Medicine Ball Power Clean + Two Med ball Hang Cleans B) Same as Performance WOD...
Read moreFitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength: A) Every 30 seconds, for 15 minutes (10 sets) Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3...
Read moreFitness is in red, Performance is in blue, Extra Credit is in orange Strength: Every minute, on the minute for 10 minutes: Back Squat x 2 reps WOD: Same as Performance Strength: Every minute, on the minute, for 10 minutes: Back Squat x 2 reps...
Read moreFitness and Performance are in red, Optional conditioning is in pink Strength: A) Bench Press 2 sets of 5 reps, 1 set x Max Reps (use same weight for all 3 sets) B) Bent Over Rows 4 sets of 8 reps WOD: 15 minute AMRAP -Row 250m -10 Toes To Bar...
Read moreFitness and performance are in blue Strength:A) Five sets of: Narrow-Grip Overhead Squat x 3 reps (3 second pause in the bottom) (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add...
Read more**Deload/Transition Week ** Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional conditioning is in purple. Strength: A) Every two minutes, for 12 minutes (five sets) Overhead Squat x 3 reps B) Every two minutes, for 10...
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