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 moreTuesday, September 30th
Fitness 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 moreMonday, September 29th
Fitness 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 moreFriday, September 26th
Fitness 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 moreThursday, September 24th / Rest day
Fitness 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 moreTuesday, September 22nd
Fitness 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 moreMonday, September 22nd
**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...
Read more