Competition: Friday, August 2nd, 2019
WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean High-Pull + 1 Hang Muscle Clean + 1 Thruster w/5 second Hold Overhead Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Back Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. A little more tension than last week. Build to a max load. 3) Front Rack Reverse Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 4) 3 rounds AQAP: 33 Kettlebell Swings 70/53…
Sport: Friday, August 2nd, 2019
WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean High-Pull + 1 Hang Muscle Clean + 1 Thruster w/5 second Hold Overhead Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 3 rounds AQAP: 27 Kettlebell Swings 53/35 21 Toes-to-bar 15 Burpees Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…
Fitness: Friday, August 2nd, 2019
WOD: 1) Every 3:00 x 7 sets: 5 Deadlifts + 5 Dumbbell Strict Press + 15 Banded Pull Throughs + 50ft Slider Plank Drag Perform this as a superset moving from one movement to the next. Build the Deadlift loading as deemed fit along with the Strict Press loading. Focus on good positioning on the Pull-Through. You should be getting around 1 minute of Rest each round. 2) 3 rounds AQAP: 27 Kettlebell Swings 35/26 21 Knees-up 15 Burpees Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Fitness: Thursday, August 1st, 2019
*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Thursday, August 1st, 2019
*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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