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8 Ways To Start Your Day Off Stress Free

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Friday

Fitness

Strength
OHS@3301; 5-5-5-5-5

Conditioning

 “Open WOD 15.2” (DB version)
0-3 mins:
2 rounds-
10 DB OHS, 50/35lbs.
10 c2b Pullup


3-6 mins:
2 rounds-
12 DB OHS, 50/35lbs.
12 c2B Pullups


9-12 mins:
2 rounds-
14 DB OHS, 50/35lbs.
14 c2B Pullups


*alt hands each round*
**every 3 mins increase reps by 2 until failure**

 Sport

A. Back Squat 1RM


B. “Open WOD 15.2” (DB version)
0-3 mins:
2 rounds-
10 DB OHS, 50/35lbs.
10 c2b Pullup


3-6 mins:
2 rounds-
12 DB OHS, 50/35lbs.
12 c2B Pullups


9-12 mins:
2 rounds-
14 DB OHS, 50/35lbs.
14 c2B Pullups


*alt hands each round*
**every 3 mins increase reps by 2 until failure**


C. BBC

Today’s Link – 8 Ways To Start Your Day Off Stress Free

Metcon To Get Lean

By: 0

Thursday

Fitness

Strength

Seated Strict Press 5-5-5-5-5

Conditioning

 For time:
80 KBS, 55/35lbs
40 Pushups
80 Double-unders
40 Pushups
80 KBS, 55/35lbs

 Sport

 A. Seated DB Strict Press 5-5-5-5-5


B. For time:
80 KBS, 55/35lbs
40 Pushups
80 Double-unders
40 Pushups
80 KBS, 55/35lbs


C. AMRAP 10 mins:
10 Burpee Box Jump overs, 24/20″
5 Kipping Deficit HSPU, 6″

Today’s Link – Metcon To Get Lean

AMPK: The Master Metabolic Regulator That’s Activated By Exercise

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Monday

Fitness

Strength

Back Squat 5-3-1-1-1

Conditioning

 5 rounds for time:
16 Pistols, alt.
200m Run
12 Push Jerks, 135/95lbs.

 Sport

 A. Back Squat 1RM


B. 5 rounds for time:
16 Pistols, alt.
200m Run
12 Push Jerks, 135/95lbs.


C. 30 sec ME AB Sprint
*Rest 3 mins X 6*

Today’s Link – AMPK: The Master Metabolic Regulator That’s Activated By Exercise

4 Training Myths (That Need to Die)

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Thursday

Fitness

Strength

Front Squat 3RM

Conditioning

 For max reps:
:30 sec- DB Clean & Jerk, 50/35lbs.
*Rest :30 sec*


:30 sec- T2B
*Rest :30 sec*


:30 sec- Box Jump, 30/24″
*Rest :30 sec *
x 4

 Sport

 A. EMOM 7 mins:
5 Power Cleans@80%


B. For max reps:
:30 sec- DB Clean & Jerk, 50/35lbs.
*Rest :30 sec*


:30 sec- T2B
*Rest :30 sec*


:30 sec- Box Jump, 30/24″
*Rest :30 sec*
x 4


C. EMOM 15 mins:
Min 1- 2 Strict Muscle-ups
Min 2- 6 Kipping Deficit HSPU, 6″
Min 3- 1 Legless Rope Climb

Today’s Link – 4 Training Myths (That Need to Die)

Court Confirms NSCA Staff Hid Documents, Committed Perjury

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Wednesday

Fitness

Strength

Split Jerk 3-3-3-3-3

Conditioning

 15-12-9 reps for time:
AB Cals.
Deadlift, 225/155lbs.

 Sport

 A. Split Jerk 3-3-3-3-3


B. 15-12-9 reps for time:
AB Cals.
Deadlift, 225/155lbs.


C. 5 sets:
30 sec- Strict Supinated Pullups
*Rest 30 sec*
30 sec- RIng Dips
*Rest 1 min*

Today’s Link – Court Confirms NSCA Staff Hid Documents, Committed Perjury

Tuesday 060617

By: 0

Monday

Fitness

Conditioning

For time:
20 HSPU
35 Pullups
50 Cal Row
65 Push Presses, 95/65lbs. 80 Double-unders

 

 Sport

 A. For time:
20 Strict HSPU
35 C2B Pullups
50 Cal. Row
65 Push Presses, 95/65lbs.
80 Double-unders

B. Back Squat 6×4@80%+10lbs. C1. GHD Situp, 3×30 sec
C2. Weighted Back Ext Hold, 3×30 sec