040115
Barbell wod then WOD: 5 rounds of each movement/ 10 total rounds 30 sec on 30 sec off (alternate between BW barbell lunges & bar muscle ups)
Entries by wintersmom
040115
HALT CLEAN Start at 75% of your 1RM Clean & Jerk. 3 second pause at the knee. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 120kg. Target a 5kg increase each week if your working sets are above 120kg. Skill Development: 2xME […]
033115
Gymnastics development: 3 sets of 3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP 3 sets of me strict hspu into me kipping hspu without coming off the wall WOD: 21-15-9 reps 315/205# deadlift box jump 24/20
033115
Deadlift 3×8 Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg. Skill Development: 3xME strict Pull ups ( use a band if needed […]
033015
Barbell wod then 100 dbl kb clean and jerk 53/35# BUT EMOTM 5 BURPEES
033015
Hang Snatch From Position 1 5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are below 100kg. Front Squat Work to a 75% of 1RM Front Squat for a set of […]
Sunday funday
Build to 1rm bench press Max rope climbs in 2 min Max tire flips in 2 min Max distance keg carry in 2 min
Team Saturday/15.5
Partner Chipper: one partner working at a time, finish in any order you wish 120 pull ups 120 plate ground to overhead 45/25 120 burpees 120 deadlifts bodyweight/.75 x bodyweight 120 box jumps
15.5
Workout 15.5 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men […]
032615
Recovery day