Sport: Wednesday, June 5th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 5 Snap to Hollow + 10 Standing Banded Front Raise 1b) 7:00 – 14:00 – 7 minute EMOTM: 5-8 Knees-up/Toes-to-bar + 5-8 V-Ups Pick reps you can maintain unbroken for all 7 sets. 1c) 16:00 – 28:00 – 12 minute EMOTM: Odd – 5 Pause Bench Press + 20 Leg Lifts w/Hand on Dumbbells Even – 30 seconds Heavy Rope Single-under or Double-under Pick reps/efforts you can maintain for the 6 cycles. The leg lifts are a progression to start to develop and L-Sit…if you have a solid L-Sit feel free to sub that in as deemed fit. 1d) 28:00 – 40:00 – 6 sets Ski/Bike/Row/Run: 1:30 On :30 Off Work to hit the same calories/meters each…
Fitness: Wednesday, June 5th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – 7 minute EMOTM: 5 Snap to Hollow + 10 Standing Banded Front Raise 1b) 7:00 – 14:00 – 7 minute EMOTM: 5-8 Knees-up/Toes-to-bar + 5-8 V-Ups Pick reps you can maintain unbroken for all 7 sets. 1c) 16:00 – 28:00 – 12 minute EMOTM: Odd – 5 Pause Bench Press + 20 Leg Lifts w/Hand on Dumbbells Even – 30 seconds Heavy Rope Single-under or Double-under Pick reps/efforts you can maintain for the 6 cycles. The leg lifts are a progression to start to develop and L-Sit…if you have a solid L-Sit feel free to sub that in as deemed fit. 1d) 28:00 – 40:00 – 6 sets Ski/Bike/Row/Run: 1:30 On :30 Off Work to hit the same calories/meters each…
Competition: Wednesday, June 5th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/8/19. This is our last cycle through this. 2) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear…
Competition: Tuesday, June 4th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Muscle Clean Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Snatch Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part A. 2) 4 rounds AQAP: 21 Wall Balls 20/14 15 Chest-to-bar Pull-ups 9 Calories Ski Erg Scale as needed. 3) 4 sets of: 100ft Hand-Over-Hand Sled Pull 15 Barbell Upright Rows 30 second Active Supinated Bar Hang Use loading you can move the sled and barbell unbroken for the reps. Not for time, but quality…however transition from one movement…
Sport: Tuesday, June 4th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Muscle Clean Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Snatch Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part A. 2) 4 rounds AQAP: 21 Wall Balls 20/14 15 Pull-ups 9 Calories Ski/Bike/Row/Run Extra Work: 3) Single Arm Dumbbell Row: 5 sets of 6/side Rest 90-120 seconds between sets. Perform all reps on 1 side, and then switch to the other. Heavy as possible…use a weight you can do the first 4 reps strict, and then bring your full body…
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