May 26, 2014

STRENGTH: 5, 3, 1 reps of Bench Press @ 85%, 90% and 95% 3 sets of 6 reps of Pendlay Rows )heavy as possible with good form) Met-Con WOD: 20 Deadlift 95/65 run to cone and back 20 Thrusters 95/65 run 20 Squat Cleans 95/65 run 20 Push Press 95/65 run 20 Overhead Squats 95/65…

May 16, 2014

STRENGTH: 3 sets of 5 reps of Shoulder Press @ 75%, 80% and 85% 3 sets of 5 reps of Deadlift @ 75%, 80% and 85% Met-Con WOD: “Renegades of SQUAT” 3 rounds of the following: 1 minute FRONT SQUATS 95/65 1 minute REST 1 minute BACK SQUATS 95/65 1 minute REST 1 minute AIR SQUATS 1 minute REST Great one to…

May 1, 2014

STRENGTH: 5, 3, 1 reps of Strict Shoulder Press @ 85%, 90% and 95% (plus 5 pounds) Met-Con WOD: 5 rounds of the following for time: “Half Barbara” 10 Pull Ups 15 Push Ups 20 Sit Ups 25 Air Squats Then (not for time): 10 Atlas Stones Farmer’s Carries down main hallway (As Heavy As…

April 30, 2014

STRENGTH: 5, 3, 1 reps of Squats @ 85%, 90% and 95% (plus 5 pounds on all 3 sets) take your time with these do a few warm-up sets before use spotters Met-Con WOD: 50 reps of Deadlift 95/65 50 reps of Walking Lunge 40 reps of Front Squats 95/65 40 reps of Toes to…

April 23, 2014

STRENGTH: 3 sets of 3 reps of Bench Press @ 80%, 85% and 90% plus 5 pounds 3 sets of Cleans @ 80%, 85% and 90%  plus 5 pounds Met-Con WOD: 20 Sumo Deadlift HighPulls 75/55 1 loop of halls 20 Burpees 1 loop of halls 20 Push Press 75/55 1 loop of halls 20…

April 16, 2014

STRENGTH: 3 sets of 5 reps of Squats @ 75%, 80% and 85% (plus 5-10 pounds) Met-Con WOD: 10 Front Squats @ 95/65 30 calories on the rower/Airdyne/SkiErg 10 Deadlifts @ 95/65 30 Toes to Bar 10 Good Mornings @ 95/65 30 Jack-Knife Sit Ups 10 Power Snatches @ 65/35 30 Double Unders 10 OHS @ 65/35 (you…

April 15, 2014

STRENGTH: 3 sets of 5 reps of Cleans @ 75%, 80% and 85% (plus 5 pounds to each) Met-Con WOD: “The Chief” 5 rounds of the following: 1 minute rest between rounds AMRAP in 3 minutes of the following: 3 Power Cleans 135/95 (scale as needed) 6 Push Ups 9 Air Squats So, today was…