Olympic Weightlifting WOD, December 13, 2018
OLY CLUB Warm-up A) Difabio Flow B) Difabio BB Tech C)E2MOM x 3 Sets : 5 x Muscle Cleans + 5 x Strict Press Power Clean and Split Jerk (Weight) 2 Position P/Clean and Jerk 15 Minutes to build to a challenging load: 1 x Power Clean floor 1 x Power Clean Above knee 1…
READ MOREWOD WOD, December 12, 2018
Simple is Spicy Bench Press (Weight) Bench Press 4 x 3 @ 80-85 % Every 3MOM x 7 Sets Set 1 : 7 @ 55 % Set 2 : 5 @ 65 % Set 3: 3 @ 75 % Set 4/5/6/7 : 80-85 % *After each set perform 6-8 x Double KB Power Row Metcon…
READ MOREWOD WOD, December 11, 2018
“Rug Rats” Metcon (AMRAP – Rounds and Reps) "Rug Rats" Thanks to comptrain In Teams of 2 : AMRAP in 22 Minutes 9 x BBJO 24/20" 15 x D/B Front Squat @ 22.5/15kg x 2 15/12 x Cal Bike or row Round 4 Round *Goal is t keep rounds in the vicinity of 2-2.30 minutes,…
READ MOREWOD WOD, December 10, 2018
Strong Like Bull You wanna "shred for summer:? You gotta lift some weights guys! Warm-up A) Extended full body flow B) Squat prep / Glutes Back Squat (Weight) On the 4 Minute x 28 Minutes ( 7 Sets ) : Minute 1 : Back Squat Minute 2 : REST Minute 3 : Strict Press (…
READ MOREWOD WOD, December 9, 2018
Sunday Funday Griptastic Metcon (Calories) 3min on/3min off x 4 75 DU/ 100 singles 10 DB box step overs 22.5/15kg Max cal row 6min rest Metcon (Weight) 400m Single arm KB farmers carry *suggested weight 20-24kg/12-16kg *change arms every 50m *each change or KB stop= 5 Goblet squats Enjoy the pump
READ MOREWOD WOD, December 8, 2018
Synchro Saturdays Metcon (AMRAP – Rounds and Reps) In Pairs, AMRAP 26 Minutes: 100/80 x Cal Row – share as pleased 9 x Synchro Burpees 200m x Synchro Run 80 x DB Snatch 22.5/15kg – Share as pleased 15 x Synchro Burpess 300m x Synchro Run 60 x Jumping split lunges – Share as pleased…
READ MOREFriday Feelzzz WOD, December 7, 2018
Friday all up in your feelsss Power Clean (1×1) 0-10 mins Work to a heavy single power clean. Warm up sets: 1: 5 reps 2: 5 reps 3: 3 reps 4: 3 reps 5: 1 rep 6: 1 rep 7: 1 rep Split Jerk (1×1) 10-20 mins Work to a heavy single split jerk from…
READ MOREWOD WOD, December 7, 2018
Friyay EMOM lyfe Necessities Upper Body Push Pull Every 3MOM x 4 Sets ( Teams of 2-3 follow the leader) 10 x DB Bench Press ( 2-X-1-1 ) Superset 30 seconds Ring Rows ( 2-X-1-1) Superset 5 x Banded lateral Glute walks per side Metcon (AMRAP – Reps) EMOM x 20 Minutes ( 4 sets…
READ MOREWOD WOD, December 6, 2018
Front 2 Back Warm-up A) Assault Bike 5 x 30/30 B) Stationary hip flow sequence Necessities In Pairs – 3 sets each 8 -10 x SL Box step ups per leg *Hold light KB / DB in each hand *Knee joint set to 90 degrees or less *Minimal use of rear leg – target the…
READ MOREOlympic Weightlifting WOD, December 6, 2018
OLY CLUB Muscle Snatch (Weight) Muscle Snatch complex E2:30MOM x 4 Sets 3 x Muscle Snatch Plus 3 x SG Push Press Plus 3 x Snatch Balance *Add load by feel – keep the speed 2 Position Snatch (Weight) 1 Rep from above knee 1 Rep from floor 15 Minute OPEN cap Front Squat (Weight)…
READ MORE