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Mind Your Mental Momentum

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Thursday

Fitness

Strength

Strict Press 5-5-5-5-5

Conditioning

AMRAP 15 mins:
12 DB Front Rack Lunges, 50/35lbs.
16 Sit-ups
20 Cal. Row

Sport

A. EMOM 7 mins:
2 Squat Clean & Jerks
*building*


B. AMRAP 15 mins:
12 KB Overhead lunges, 55lbs.
16 Sit-ups
20 Cal. Row
*rotate arms every round for KB lunges*


C. AMRAP 7 mins:
15 Ring Muscle-ups
30 DB Snatches, 50/35lbs.

 

Today’s Link – Mind Your Mental Momentum

Quality Before Intensity

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Wednesday

Fitness

Strength

EMOM 7 mins:
1 Hang Power Snatch + 1 Hang Snatch
*building*

Conditioning

8 mins ladder:
4 OHS, 95/65lbs.
2 Bar Muscle-ups
8 OHS, 95/65lbs.
4 Bar Muscle-ups
12 OHS, 95/65lbs.
6 Bar Muscle-ups
etc.

Sport

A. EMOM 6 mins: Snatch + Hang Snatch
*building*

B. 8 mins ladder:
4 OHS, 95/65lbs.
2 Bar Muscle-ups
8 OHS, 95/65lbs.
4 Bar Muscle-ups
12 OHS, 95/65lbs.
6 Bar Muscle-ups
etc.

C. Row 750m
*Rest 3 mins X 3*

 

Today’s Link – Quality Before Intensity

What Are You Really Hungry For? 4 Things Other Than Food You Might Be Craving

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Friday

Fitness

Strength

Back Squat 5-5-5-5-5

WOD of the Week

For max reps:
30 sec- DB Bench Press, 50/35lbs.
*Rest 30 sec*


30 sec- L-Sit on P-bars
*Rest 30 sec*


30 sec- Sandbag Clean, 100/80lbs.
*Rest 30 sec*
X 5

Sport

A. Front Squat 2RM


B. For max reps:
30 sec- DB Bench Press, 50/35lbs.
*Rest 30 sec*


30 sec- L-Sit on P-bars
*Rest 30 sec*


30 sec- Sandbag Clean, 100/80lbs.
*Rest 30 sec*
X 6


C. AMRAP 7 mins:
15 Ring Muscle-ups
30 DB Snatches, 50/35lbs.

 

Today’s Link – What Are You Really Hungry For? 4 Things Other Than Food You Might Be Craving

Use This Simple Gymnastic Drill to Help you Get Your First Muscle Up

By: 0

Wednesday

Fitness

Strength

EMOM 7 mins:
1 Hang Power Snatch + 1 Hang Snatch
*building*

Conditioning

AMRAP 12 mins:
12 Front Squats, 95/65lbs.
8 Burpees over the bar
4 Ring Dips

Sport

A. 3 Push Jerks + 1 Split Jerk


B. AMRAP 12 mins:
12 Thrusters, 95/65lbs.
8 Burpees over the bar
4 Muscle-ups

C. AMRAP 2 mins:
12 Power Snatches, 75lbs.
6 Bar-facing Burpees
3 Strict Deficit HSPU, 3″
*Rest 1 min X 4*
 

Today’s Link – Use This Simple Gymnastics Drill to Help You Get Your First Muscle Up