WOD WOD, June 26, 2020
Friday Warm-up 1min banded lat per side 1min banded chest per side 30on/30off x4 P1: Row P2: Alt btw tempo push up & Dead hang Metcon (AMRAP – Reps) Friday Benchmark "Pressing Lynne" Every 3.30 x 5 Max Reps Bench Press @ BW Max Reps Strict Pull Ups *Score = Total combined reps both movements…
READ MORE
What is your why?
What is your why? By Coach Chris. What makes you get out of bed in the morning and come to a cold gym? What makes you come to the gym after a hard day at work? What is your why? There are so many reasons out there, everybody has a different one. Some may be…
READ MOREWOD WOD, June 25, 2020
Thursday Warm-up 5min general warm up & hip flow then Squat clean tech + TTB progression Metcon MOVEMENT/WARM UP EMOM 10 1- 5-8 Wall balls (UB) 2- 30sec plank 2min rest/transition Squat Clean (Weight) STRENGTH EMOM 10 1 Squat clean working upto heavy 2min rest/transition Metcon (Weight) SKILL EMOM 10 1- Complete 2×5 TTB in…
READ MOREOlympic Weightlifting WOD, June 25, 2020
Cycle 7: Strength Work Wk 2 Power Snatch (Weight) E90sec x10 2 reps upto heavy *no misses Power Clean (Weight) Power clean + Clean E90sec x10 Working upto heavy *no misses Snatch Grip Deadlift (Weight) Snatch Deadlift E2M 5×5 @ 100%Sn
READ MOREWOD WOD, June 24, 2020
Wednesday Warm-up 30on/30off x3 P1: Bike P2: Step ups P3: Plank/HS hold/Rope pull Metcon (AMRAP – Rounds and Reps) Machine WOD felacio In Teams of 3, AMRAP in 25 120/100 cal bike 40 x Box Jump Step Down 20 x Strict HSPU / Open Standard 10 x Rope Climb *Bike minimum effort 45 sec RX…
READ MOREWOD WOD, June 23, 2020
Tuesday Warm-up 3 sets – w/ a medium weight KB 10 slow RDL’s 10 BW reverse lunges 3 KB Rows per side Deadlift (Weight) E3MOM x 4 5 x Clean Grip DL ( No straps / can hook grip ) 3 count decent *Start 50 % DL max, build to tough load *15 x Tall…
READ MOREWOD WOD, June 22, 2020
Monday Metcon (AMRAP – Rounds and Reps) AMRAP 20 4 Pull ups 8 DB HC&J 30 DU 1min rest after every 2 rounds Rx 22.5/15 FOCUS: Consistent rounds, You shouldn’t finish on the floor after this workout Accessory E2M x8 – for quality 20sec Hollow hold 2 DB front rack squats per side (1 DB)…
READ MOREWOD WOD, June 21, 2020
Belmont Sunday Session Metcon (Calories) 3 Rounds 1 Min Row 30 Sec double KB front rack hold 20/12 Rest 2 Mins 4 Min rest into 3 Rounds 1 Min Bike 30 Sec Dead ball hold at belly 55/35 Rest 2 Mins Score cals try to sustain the same each round. rx plus 24/16 KB
READ MOREWOD WOD, June 20, 2020
Saturday Metcon (Time) WOD – 3 rounds for time 12 x BF Burpee 10 x Dual KB FS 8 x PC @ 60kg 400m Run Rest 2mins btw rounds Post WOD PUMP 4min Abs Tabata Plank Rx+: 4min Plank
READ MOREWOD WOD, June 19, 2020
Friday Warm-up 3 sets 100m Jog 6 Spiderman lunges 6 KB Swings 6 Goblet squats *light KB Back Squat (3-2-1-3-2-1) Strength Part A – Back squat (2sec tempo down) E3M x6 3-2-1-3-2-1 40-50-60-40-50-60% *1-3 Strict pull ups after each set Metcon (AMRAP – Reps) Strength Part B – Posterior Accessory 5 sets 20sec Heavy Russian…
READ MORE