Friday Feelzzz WOD, March 29, 2019
Friday Feelz is back… with a twist Accessory AMRAP 10 – Conversational pace for quality Lat activation – 8 per side Glute activation – 30sec per side Kneeling DB press – 8 per side SA DB row – 8 per side Hollow hold – 15sec Metcon (Weight) Barbell Cycling New set every 3mins 10-8-6-4-2 *Starting…
READ MOREWOD WOD, March 29, 2019
CROSSFIT Accessory Stability / WOD Prep In Pairs – 3 sets for quality – Movement 4 movement 8 x Half Kneeling DB Press per side 8 x DB or KB Single arm row per side 8 x DB / KB Staggered stance Dead lift per side * Cap it at 12 or so minutes Metcon…
READ MOREOlympic Weightlifting WOD, March 28, 2019
NEW CYCLE: Week 1 – Complexes Metcon (Weight) Snatch + Snatch Balance + OHS 15min Open cap Work upto heavy set Metcon (Weight) Clean + 2 Jerks 15min Open cap Work upto heavy set
READ MOREWOD WOD, March 28, 2019
Party Pump Gymnastics Gymnastics Strength Every 90 Seconds x 7 sets Choose 1 : ( 30 on / 60 off ) A) 1-3 x Ring Muscle Ups + 10 Second support B) 1-5 x Ring Dips + 10 Second Support C) 1-5 x Ring Push Ups + 10 Second Support D) 1-5 x Push Ups…
READ MOREWOD WOD, March 27, 2019
Strong Medicine That time of the week that we go ALL IN Warm-up Extended Back Squat prep Back Squat (Weight) Every 3MOM x 5 Sets 5 x Back Squats @ Build to a heavy set of 5 Reps *I want set 5 to be the heaviest – be Sharpe with load increases *Start at 40…
READ MOREWOD WOD, March 26, 2019
Tickle me Tuesday Gymnastics Base Gymnastics 12-15 Minute AMRAP for quality – take it slow – enjoy it 5 x Hand stand kick up attempts ( for a hold not walking ) 5 x Chest 2 Ring Pull Ups – False grip – can be broken into small sets 15 Second x Extended Hollow Hold…
READ MOREWOD WOD, March 25, 2019
Monday Maddogz Warm-up Bench Prep / Pendlay Row tech Bench Press (Weight) Every 3 Minutes x 5 Sets : 5 x Bench Press *I want set 5 to be the heaviest – be sharp with load increases *Start at 40 % 1rm THEN 50% 60 % 70 % 80-85% ( Guide ) *After each set…
READ MOREWOD WOD, March 24, 2019
Sunday Funday Today.. we explore the world of interval weight training ( IWT ) I did this little number on Monday and it sure as hell hit the spot 🙂 Metcon (Calories) In pairs and for total calories : A1: 6 Rounds ( 3 Rounds each ) 60 x Seconds Assault bike for calories 5…
READ MOREWOD WOD, March 22, 2019
Friday Sprint Session Split Jerk (Weight) Paused Split Jerk Every 2 Minutes x 7 sets : 3-2-2-1-1-1-1 *Add pause at bottom of initial dip position *We built to a heavy double Feb 20th – try to surpass this Metcon (Time) "Sprint" For time 30/25 x Cal Assault bike ( 1:40 cap ) 25 x Strict…
READ MOREWOD WOD, March 21, 2019
Strength Day I want 25 total reps today – build to a heavy 5 and DONT miss any going for glory. Missed reps = Missed gains , check the ego at the door Warm-up Deadlift Prep 101 Deadlift (Weight) Every 4MOM x 5 Sets 5 x Deadlifts @ Build to a heavy set of 5…
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