Blog Search

How to Escape a Negative Head Space

By: 0

Wednesday

Fitness

Strength

Tempo Deficit Pushup @3301; 5-5-5-5-5

Conditioning

AMRAP 15 mins:
5 Strict Pullups
10 Hang Power Cleans, 115/75lbs.
15 Cal. Row 

 Sport

A. Back Squat 6×4@80%+10lbs.


B. AMRAP 15 mins:
5 Strict Pullups
10 Hang Power Cleans, 115/75lbs.
15 Cal. Row


C. AMRAP 10 mins:
5 HSPU, 3″ defiit
10 C2B Pullups
30 Double-unders

Today’s Link – How to Escape a Negative Head Space

Workout Strategy: Plan First, then Execute

By: 0

Tuesday

Fitness

Strength

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

WOD of the Week

 12 mins ladder:
2 DB Alt. Snatches, 50/35lbs.
2 T2B
4 DB Alt. Snatches, 50/35lbs.
4 T2B
6 DB Alt. Snatches, 50/35lbs.
6 T2B
8,10,12 etc.

 Sport

A. Back Squat 5×6@70%+10lbs.


B. 12 mins ladder:
2 DB Alt. Snatches, 50/35lbs.
2 T2B
4 DB Alt. Snatches, 50/35lbs.
4 T2B
6 DB Alt. Snatches, 50/35lbs.
6 T2B
8,10,12 etc.


C. Row 500m
*Rest 2 mins X 6*

Today’s Link – Workout Strategy: Planning First, then Execute

Hip Hinge vs. Squat, Know the Difference

By: 0

Monday

Fitness

Conditioning

For time:
20 Box Jumps, 24/20″
20 Russian KBS, 70/55lbs.
20 Wallball Shots, 20/14lbs.
*Rest 3 mins X 5*

 Sport

A. For time:
20 Box Jumps, 24/20″
20 KBS, 70/55lbs.
20 Wallball Shots, 30/20lbs.
*Rest 3 mins X 5*


B. 5 sets:
max rep – Strict C2B Pullups
max rep – DB Seated Strict Press, 50/35lbs.

 

Today’s Link – Hip Hinge vs. Squat, Know the Difference

Limited Membership, Limited Fitness?

By: 0

Thursday

Fitness

Strength

EMOM 7 mins:
2 Hang Power Cleans + 1 Jerk *building*

Conditioning

 For time:
25/20 Cal. AB
20 Burpee Box Jump-overs, 30/24″
15 Hang Power Cleans, 185/125lbs.

 Sport

 A. EMOM 7 mins:
2 Hang Power Cleans + 1 Jerk *building*


B. For time:
25/20 Cal. AB
20 Burpee Box Jump-overs, 30/24″
15 Hang Power Cleans, 185/125lbs.


C. AMRAP 10 mins:
5 HSPU, 3″ deficit
10 C2B Pull-ups
15 cal. row

Today’s Link – Limited Membership, Limited Fitness?

Do You Mobilize Your Latte? You Should If You Have Tight Glutes

By: 0

Wednesday

Fitness

Strength

Push Jerk 5-5-5-5-5

WOD of the Week

5 sets:
40 sec- max rep wallball shots, 20/14lbs.
*Rest 20 sec*
40 sec-max rep toes to rings
*Rest 1:20*

 Sport

 A. Back Squat 6×4@80%+5lbs.


B. 5 sets:
40 sec- max rep wallball shots, 30/20lbs.
*Rest 20 sec*
40 sec-max rep toes to rings
*Rest 1:20*


C. Alternate every 3 mins for 18 mins:
-500m Row
– 10 Muscle-ups + 20 Pistols

Today’s Link – Do You Mobilize Your Latte? You Should If You Have Tight Glutes