MILITARY PRESS FROM THE SPLIT JERK POSITION Start at 40% of 1RM C&J. Pause for 3 seconds with the bar locked overhead. After completion of the final rep, recover with the lead foot back and the trail foot up. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week […]
BACK SQUAT Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 4×7 WOD [RFT] – Rounds of 21-15-9 reps of: – Thrusters @ 95 / 65 […]
SNATCH + 3 HEAVING SNATCH BALANCES Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg 4×1 WOD: 75 alternating front rack lunges 95/65# EMOM you must […]
SUMO DEADLIFT TIPS HISTORY Work to 80% of your 1RM Deadlift and keep the weight consistent across all working sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 4×5 3xME strict hspu into kipping hspu 4 rounds for time 60 double […]
MAX tire flips in 60sec then: 5 rounds for time — Odd Object carry x 50′ @ AHAP Front squat x 5 reps @ AHAP (should be unbroken but a struggle)
Please bring your running shoes for Sunday 9-13-2015…..
BACK SQUAT Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 […]
R.E.D. (Remember Everyone Deployed) Fridays asks everyone to wear the color red to let our servicemen and servicewomen know that we have not forgotten them, and that we appreciate their sacrifice for the country.
POWER SNATCH + 2 LOW HANG SNATCHES Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work […]
TEMPO FRONT SQUAT Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg 4×3 [RFT] – Rounds of 21-15-9 reps of: – Cleans @ 135 […]