Skill:
10 mins to find your
ME Height Box Jump
Start stacking plates ladies and gentleman3
Strength:
Bench Press
5-3-1+
75/85/95%
Stabilizer:
3x
20 evil wheels
20 GHD sit ups
20 ab mat sit ups
Metcon:
I LOVE THIS ONE TOO - actually it is my favorite of all CF Hero WOD's
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Score = rounds completed for each of the 5 cycles.
LOG ON YOUR CARD!
Friday, January 31, 2014
Thursday, January 30, 2014
Thursday 30, January 2014
Skill:
3X ME HSPU strict
Strength:
Back squats
5-3-1+
75/85/95%
Stabilizer:
You should have it by now
Metcon:
I am soooo looking forward to this one - if it plays out in my head like I hope it does... It is gonna be GREAT!
12 min EMOM
5 push press - from the ground not rack (sorry) 45/35kg
5 SDHP
5 Evil wheels
3X ME HSPU strict
Strength:
Back squats
5-3-1+
75/85/95%
Stabilizer:
You should have it by now
Metcon:
I am soooo looking forward to this one - if it plays out in my head like I hope it does... It is gonna be GREAT!
12 min EMOM
5 push press - from the ground not rack (sorry) 45/35kg
5 SDHP
5 Evil wheels
Wednesday, January 29, 2014
Wednesday 29, January 2014
Skill:
3x10
Toes 2 bar
Strength:
Power Cleans
3-3-3-3-3
Stabilizer:
3x
20 evil wheels 60/40kg
20 GHD sit ups
20 ab mat sit ups
Metcon:
Coach Jason's favorite
50 in the Clip
50 burpee clean and jerks 40/30kg
3x10
Toes 2 bar
Strength:
Power Cleans
3-3-3-3-3
Stabilizer:
3x
20 evil wheels 60/40kg
20 GHD sit ups
20 ab mat sit ups
Metcon:
Coach Jason's favorite
50 in the Clip
50 burpee clean and jerks 40/30kg
Tuesday, January 28, 2014
Tuesday 28, January 2014
Skill:
3x
ME STRICT ring dips
Strength:
Strict press
5-3-1+
75/85/95%
Stabilizer:
Same ;0)
Metcon:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals
Log on your card
FOR YOUR PLEASURE:
In 1996, Dr. Izumi Tabata introduced a select group of septuagenarians to one of the most diabolically effective training methods ever conceived by the mind of man:
In that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.
Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.
And he wasn’t alone.
Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:
I just did a quick PubMed search and came up with 1110 studies related to Tabata’s work.
In his 1996 study, Dr. Tabata had seven subjects perform:
3x
ME STRICT ring dips
Strength:
Strict press
5-3-1+
75/85/95%
Stabilizer:
Same ;0)
Metcon:
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals
Log on your card
FOR YOUR PLEASURE:
In 1996, Dr. Izumi Tabata introduced a select group of septuagenarians to one of the most diabolically effective training methods ever conceived by the mind of man:
What Can Tabata Do For You?
Aside from burning off pounds and pounds of excess body-fat, Tabata Training can help you:- Improve your cardiovascular function (aerobic endurance)
- Improve your anaerobic endurance
- Improve your muscular endurance
- Make you strong and fit and look fantastic
The Science Behind Tabata
The basis for all of the excitement surrounding Tabata Training comes from the good doctor’s 1996 research study published in the journal – Medicine & Science in Sports & ExerciseIn that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.
Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.
And Why is Tabata Training so Effective?
Dr. Tabata believed that the reason behind the success of his training protocol was:INTENSITY
The good doctor believed that exercising at a high level of intensity for a short period of time was more effective than exercising at a low intensity for a long duration.And he wasn’t alone.
Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:
- McMaster University study – 2005
- Another McMaster study – 2006
- And another one – 2008
- A 2007 study showing HIIT is effective at fat loss
- An Aussie study from 2004
- HIIT training and Growth Hormone response
- HIIT training increases capacity for glucose and fatty acid oxidation
I just did a quick PubMed search and came up with 1110 studies related to Tabata’s work.
So, What is Tabata Training Anyway?
Dr. Tabata’s training method is a very specific version of High Intensity Interval (or Intermittent) Training.In his 1996 study, Dr. Tabata had seven subjects perform:
- An intermittent training exercise 5 days a week for 6 weeks
- Each individual training session consisted of seven to eight sets of a single exercise
- Each set was performed at the high intensityof about 170% of ˙VO2max.
- Each set was timed to last for 20 seconds
- Each period of rest between sets was timed to last for 10 seconds
- This means that each Tabata Workout lasted for only 4 minutes.
- 4 minutes of Tabata Training x 5 days a week x 6 weeks = 120 minutes or 2 hours of exercise over 6 weeks
- In comparison, Tabata’s cardio-vascular group performed 30 hours of cardio training over the course of the experiment (60 min workouts x 5 days per week x 6 weeks)
Monday, January 27, 2014
Monday 27, January 2014
Skill:
3X ME strict pull ups
If you got 10 last week - add weight
If you added weight last week - add more
Strength:
Week 3 of the Wendler cycle
90% of your 1 rep max then take 75/85/95% of that for all your power lifts this week
Deadlift
5-3-1+
75/85/95%
Stabilizer:
All week
3x
20 evil wheels 60/40kg
20 GHD sit ups
20 ab mat sit ups
Metcon:
4x
15 thrusters 45/35kg
10 power cleans 45/35kg
5 bar facing burpees
3X ME strict pull ups
If you got 10 last week - add weight
If you added weight last week - add more
Strength:
Week 3 of the Wendler cycle
90% of your 1 rep max then take 75/85/95% of that for all your power lifts this week
Deadlift
5-3-1+
75/85/95%
Stabilizer:
All week
3x
20 evil wheels 60/40kg
20 GHD sit ups
20 ab mat sit ups
Metcon:
4x
15 thrusters 45/35kg
10 power cleans 45/35kg
5 bar facing burpees
Saturday, January 25, 2014
Saturday 25, January 2014
It is a SATURDAY - this WOD (well most of it) comes from Coach Derek, who got it from Lucas Parker - I of course added to it, it is a Saturday people!
1 mile run
Then (Parker WOD)
Five-75
75 reps of the following at 75lb barbell
Power snatch
Push press
Power clean
Back squat (wont see this often at all - but it is light - so make sure you bury it!)
Deadlift
Once you begin, the barbell cannot rest on the floor, or rack...
Or (and I added this)
75 burpee penalty
Not done just yet
1 mile run
1 mile run
Then (Parker WOD)
Five-75
75 reps of the following at 75lb barbell
Power snatch
Push press
Power clean
Back squat (wont see this often at all - but it is light - so make sure you bury it!)
Deadlift
Once you begin, the barbell cannot rest on the floor, or rack...
Or (and I added this)
75 burpee penalty
Not done just yet
1 mile run
Friday, January 24, 2014
Friday 24, January 2014
Skill:
3x10
Toes 2 bar
Strength:
Back squats
70/80/90%
Stabilizer:
100 v-ups weighted AHAP
Metcon:
8 min AMRAP
20 unbroken KB swings 24/16kg
10 ring push ups
Rest 1 minute
8 min AMRAP
8 toes 2 bar
8 box jumps 30/24in
8 pull ups
3x10
Toes 2 bar
Strength:
Back squats
70/80/90%
Stabilizer:
100 v-ups weighted AHAP
Metcon:
8 min AMRAP
20 unbroken KB swings 24/16kg
10 ring push ups
Rest 1 minute
8 min AMRAP
8 toes 2 bar
8 box jumps 30/24in
8 pull ups
Thursday 23, January 2014
Skill:
3x ME strict pull ups - same format as Monday
Strength:
Power cleans
3-3-3-3-3
Stabilizer:
100 hollow rocks
Metcon:
12 min AMRAP
5 burpees
10 K2E
15 deadlifts 60/50kg
3x ME strict pull ups - same format as Monday
Strength:
Power cleans
3-3-3-3-3
Stabilizer:
100 hollow rocks
Metcon:
12 min AMRAP
5 burpees
10 K2E
15 deadlifts 60/50kg
Wednesday 22, January 2014
Skill:
3x ME chin ups Strict
If you got 10 last week add weight this week!
Strength:
Strict press
70/80/90%
Stabilizer:
100 v-twists weighted 20/16kg
each side = 1
Metcon:
Bottom 2 bottom (B2B) tabata squats
800m run
B2B tabata squats
800m run
T-I-M-E!!!
3x ME chin ups Strict
If you got 10 last week add weight this week!
Strength:
Strict press
70/80/90%
Stabilizer:
100 v-twists weighted 20/16kg
each side = 1
Metcon:
Bottom 2 bottom (B2B) tabata squats
800m run
B2B tabata squats
800m run
T-I-M-E!!!
Tuesday 21, January 2014
Skill:
3x ME HSPU STRICT
Strength:
Deadlifts
70/80/90%
Stabilizer:
100 Old school sit ups
Metcon:
10x
100m sprints
60 second rest
3x ME HSPU STRICT
Strength:
Deadlifts
70/80/90%
Stabilizer:
100 Old school sit ups
Metcon:
10x
100m sprints
60 second rest
Thursday, January 23, 2014
Monday 20, January 2014
Skill:
O.K. guys I told you skill we be more "strength" orientated now so YOU need to start paying attention to your reps etc. with these movements - we are going to add weight as soon as you can on these.
3x ME
Strict pull ups
*as soon as you get 10 in a row ADD weight and keep getting stronger - this is the format for both strict pull ups and chin ups from this point forward
Strength:
Week 2 Wendler Cycle
90% of your 1 rep max and then the weeks rep scheme for your power lifts will be
3 at 70%
3 at 80%
3 + at 90%
Bench Press
Stabilizer:
Looking to the hundreds this week :-)
100 evil wheels
Metcon:
Tom M Birthday is in the HOUSE
20 min AMRAP
1 tire flip
19 burpee pull ups
68 KB swings 24-16kg
46 jump squats 20/15kg
HAPPY BIRTHDAY TOM~~~
O.K. guys I told you skill we be more "strength" orientated now so YOU need to start paying attention to your reps etc. with these movements - we are going to add weight as soon as you can on these.
3x ME
Strict pull ups
*as soon as you get 10 in a row ADD weight and keep getting stronger - this is the format for both strict pull ups and chin ups from this point forward
Strength:
Week 2 Wendler Cycle
90% of your 1 rep max and then the weeks rep scheme for your power lifts will be
3 at 70%
3 at 80%
3 + at 90%
Bench Press
Stabilizer:
Looking to the hundreds this week :-)
100 evil wheels
Metcon:
Tom M Birthday is in the HOUSE
20 min AMRAP
1 tire flip
19 burpee pull ups
68 KB swings 24-16kg
46 jump squats 20/15kg
HAPPY BIRTHDAY TOM~~~
Saturday 18, January 2014
All I gotta say is
I left today up to Coach Nic and he DID NOT LET EM DOWN!
I left today up to Coach Nic and he DID NOT LET EM DOWN!
Friday 17, January 2014
Skill:
Strict Pull ups
Strength:
Power Cleans
3-3-3-3-3
Stabilizer:
One more day
Metcon:
The old faithful Black Jack - don't let the ease of how this looks fool you into thinking this is anything but a arm, shoulder, chest BURNING WOD.
Strict Push ups
Old school sit ups
All sets or reps = 21
So first set is 20 push ups and 1 sit up
Next set is 19 push ups and 2 sit ups
all the way down to
1 push up and 20 sit ups
Strict Pull ups
Strength:
Power Cleans
3-3-3-3-3
Stabilizer:
One more day
Metcon:
The old faithful Black Jack - don't let the ease of how this looks fool you into thinking this is anything but a arm, shoulder, chest BURNING WOD.
Strict Push ups
Old school sit ups
All sets or reps = 21
So first set is 20 push ups and 1 sit up
Next set is 19 push ups and 2 sit ups
all the way down to
1 push up and 20 sit ups
Thursday 16, January 2014
Skill:
HSPU
Strength:
Strict Press
90% of your 1 rep max then
5 at 65%
5 at 75%
5 + at 85%
Stabilizer:
Same all week but in case your abs forgot
3x Weighted for all
25 old school sit ups
25 baby hollow rocks
25 four count flutter kicks
Metcon:
"Nancy"
5x
400m run
15 OHS 42.5/30kg
Log on your card - it is a Benchmark WOD
HSPU
Strength:
Strict Press
90% of your 1 rep max then
5 at 65%
5 at 75%
5 + at 85%
Stabilizer:
Same all week but in case your abs forgot
3x Weighted for all
25 old school sit ups
25 baby hollow rocks
25 four count flutter kicks
Metcon:
"Nancy"
5x
400m run
15 OHS 42.5/30kg
Log on your card - it is a Benchmark WOD
Wednesday, January 15, 2014
Wednesday 15, January 2014
Skill:
3x
ME strict chin ups
Strength:
Deadlift
5-5-5+
65/75/85% of your 90% of your 1 rep max
Stabilizer:
3x
Med ball at all times
25 med ball sit ups
25 baby hollow rocks
25 med ball four count flutter kicks
Metcon:
"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Post rounds completed to comments.
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
3x
ME strict chin ups
Strength:
Deadlift
5-5-5+
65/75/85% of your 90% of your 1 rep max
Stabilizer:
3x
Med ball at all times
25 med ball sit ups
25 baby hollow rocks
25 med ball four count flutter kicks
Metcon:
"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Post rounds completed to comments.
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Tuesday, January 14, 2014
Tuesday 14, January 2014
Skill:
3x 20 GHD sit ups
Strength:
Bench press
5-5-5+
65/75/85% of your 90% of your 1 rep max from last week
Metcon:
"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
Post rounds completed to comments.
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garret
3x 20 GHD sit ups
Strength:
Bench press
5-5-5+
65/75/85% of your 90% of your 1 rep max from last week
Metcon:
"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
Post rounds completed to comments.
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garret
Monday 13, January 2014
Assessment week is over now back to the work!
Starting week one of our next 3 cycle strength program.
Week one of the Wendler cycle is here.
Be sure to get a new card - if you DID NOT find your 1 rep max last week, then get it this week to get on cycle.
Skill:
3x ME STRICT pull ups
Strength:
Back Squats
5-5-5+
65/75/85% of your 90% of your 1 rep max from last week
Stabilizer:
Same all week
3x
Medicine ball at all times
25 med ball sit ups
25 baby hollow rocks
25 four count flutter kicks - hand over your head two-four inches off the ground
Metcon:
Tom B. birthday WOD!!!
44 plate burpees - 20/15kg
2 min rest
12 min AMRAP
1 rope climb - full ascent
13 commando pull ups - total
70 air squats
Happy Birthday Tom - so glad to have you as part of the family!
Starting week one of our next 3 cycle strength program.
Week one of the Wendler cycle is here.
Be sure to get a new card - if you DID NOT find your 1 rep max last week, then get it this week to get on cycle.
Skill:
3x ME STRICT pull ups
Strength:
Back Squats
5-5-5+
65/75/85% of your 90% of your 1 rep max from last week
Stabilizer:
Same all week
3x
Medicine ball at all times
25 med ball sit ups
25 baby hollow rocks
25 four count flutter kicks - hand over your head two-four inches off the ground
Metcon:
Tom B. birthday WOD!!!
44 plate burpees - 20/15kg
2 min rest
12 min AMRAP
1 rope climb - full ascent
13 commando pull ups - total
70 air squats
Happy Birthday Tom - so glad to have you as part of the family!
Tuesday, January 7, 2014
Friday 10, January 2014
Day 5
Clean and Jerk
|
3 rep
|
5-5-3-3-3 Max Three Rep
| |
Max Muscle Ups
|
2 minutes
|
Full ROM / NO KIPPING
| |
Max Wall Balls
|
1 minute
|
Full ROM / Men 20lbs Woman 16lbs
| |
Max GHD Sit Ups
|
1 minute
|
Full Range of Motion
|
|
Thursday 9, January 2014
Day 4
| Bench Press | 1 set | 5-5-3-3-1-1-1 Max One Rep | |
| Max Ring Dips | 1 minute | Full ROM / STRICT-No Kip Band ok | |
| Max HSPU | 1 set | Full ROM / No KIPPING | |
| Max Double Unders | 2 minutes | Count ONLY double unders | |
| Row | 2000m x 1 | As fast as possible | |
Wednesday 8, January 2014
Day 3
| Back Squat | 1 rep | 5-5-3-3-1-1-1 Max One Rep | |
| Max Ring Push Ups | 1 minute | Full Range of Motion | |
| Max Strict Pull Ups | 1 set | Full ROM / No Kipping | |
| Max L-Sit Hold | 1 set | Record longest hold | |
| Max Handstand Hold | 1 set | Record longest hold | |
| Run | 1.5 mile | As fast as possible | |
Tuesday 7, January 2014
Day 2
| Strict Press | 1 rep | 5-5-3-3-1-1-1 Max One Rep | |
| Max Box Jumps | 1 minute | Use 20" box - NO BOUNDING | |
| Max Toes 2 Bar | 1 minute | Full Range of Motion | |
| Max Strict Chin Ups | 1 set | Full ROM / No Kipping | |
| Power Cleans | 3 rep | 5-5-3-3-3 Max Three Rep | |
Monday 6, January 2014
Assessment Week is upon us!
Changed a few things up for this one.
Enjoy
Changed a few things up for this one.
Enjoy
| Deadlift | 1 rep | 5-5-3-3-1-1-1 Max One Rep | |
| Max Air Squat | 2 minutes | Full Range of Motion | |
| Max Push Ups | 2 minutes | Full Range of Motion STRICT | |
| Max Sit Ups | 2 minutes | Full ROM - OLD SCHOOL no abmat | |
| Max Pull Ups | 1 set | Full ROM / Kipping authorized | |
| Run | 400m x 2 | Record fastest time | |
| Row | 500m x 2 | Record fastest time | |
Friday 3, January 2014
Skill:
max effort chin ups - anyway
Strength:
Deadlifts
10 minutes work up to a
1 rep max
Stabilizer:
3x
15 sit ups 20-10kg
10 back ext 20/10kg
Metcon:
21-15-9
Wall balls 20/16lb
KB swings 32/24kg
Rest 2 mins
10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
HSPU
max effort chin ups - anyway
Strength:
Deadlifts
10 minutes work up to a
1 rep max
Stabilizer:
3x
15 sit ups 20-10kg
10 back ext 20/10kg
Metcon:
21-15-9
Wall balls 20/16lb
KB swings 32/24kg
Rest 2 mins
10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
HSPU
Thursday 2, January 2014
HAPPY NEW YEAR!!!!
Skill:
Max effort pull ups - anyway
Strength:
Front squats
Work up to a max for the day then -
1-1-1-1-1
Snatch
Work up to YOUR 90% then
1-1-1-1-1
Metcon:
8x
8 burpees
1 rope climb
8 bar muscle ups
1 tire flip
Skill:
Max effort pull ups - anyway
Strength:
Front squats
Work up to a max for the day then -
1-1-1-1-1
Snatch
Work up to YOUR 90% then
1-1-1-1-1
Metcon:
8x
8 burpees
1 rope climb
8 bar muscle ups
1 tire flip
F-E-A-R
What do I fear?
I fear stagnation and lack of progress.
I fear never reaching my potential and being average.
I fear being forgotten..The past..Yesterday's news.
I fear giving up and being passed by, going softly into that good night.
I fear settling, giving in to the "that's just the way it is" mindset.
I fear not feeling these fears anymore and just floating along.
These fears feed me, they nourish my drive.
I love my fear.
I fear stagnation and lack of progress.
I fear never reaching my potential and being average.
I fear being forgotten..The past..Yesterday's news.
I fear giving up and being passed by, going softly into that good night.
I fear settling, giving in to the "that's just the way it is" mindset.
I fear not feeling these fears anymore and just floating along.
These fears feed me, they nourish my drive.
I love my fear.
Thursday, January 2, 2014
Tuesday 31, December 2013
Open Gym
9-12
OK so I had a workout all planned but Coach Jason stepped in and to be truthful with you since I'm in Dallas I have no clue what it was!
HAPPY NEW YEAR'S EVE everyone!
9-12
OK so I had a workout all planned but Coach Jason stepped in and to be truthful with you since I'm in Dallas I have no clue what it was!
HAPPY NEW YEAR'S EVE everyone!
Monday 30, December 2013
Skill:
3x ME strict pull ups
Strength:
Hang squat cleans
20 mins - work up to a
1 rep heavy max
Stabilizer:
100 weighted ab mat sit ups
Metcon:
12 Min EMOM
Odd - 3 x hang squat clean @ 80% of your 1 rep from today
Even - 10 burpees
3x ME strict pull ups
Strength:
Hang squat cleans
20 mins - work up to a
1 rep heavy max
Stabilizer:
100 weighted ab mat sit ups
Metcon:
12 Min EMOM
Odd - 3 x hang squat clean @ 80% of your 1 rep from today
Even - 10 burpees
Friday 27, December 2013
Skill:
OK so I just didn't plan anything and I am out of town so again today is a free skill day for you all!
Strength:
Front squats
3x pause front squats work to a max of three and then perform 2 more sets at that weight
Snatch
Work to a max for the day then drop 10kg and perform
1-1-1-1-1
Stabilizer:
50 GHD sit ups
Metcon:
3x
1 minute at each movement
Jumping squats 20/15kg
KB swings 32/24kg
SDHP 42.5/30kg
OH walking lunges 20/10kg
Then at the end of the three rounds you have an 800m run
OK so I just didn't plan anything and I am out of town so again today is a free skill day for you all!
Strength:
Front squats
3x pause front squats work to a max of three and then perform 2 more sets at that weight
Snatch
Work to a max for the day then drop 10kg and perform
1-1-1-1-1
Stabilizer:
50 GHD sit ups
Metcon:
3x
1 minute at each movement
Jumping squats 20/15kg
KB swings 32/24kg
SDHP 42.5/30kg
OH walking lunges 20/10kg
Then at the end of the three rounds you have an 800m run
Thursday 26, December 2013
Hope everyone had a very very Merry Christmas!!!
Skill:
Do what ya want it is the holidays! :-)
Strength:
Back squat
YOUR max for the day and then
1-1-1
Deadlift
Work to YOUR heavy single for the day
Stabilizer:
30 toes 2 bar
Metcon:
5x
10 toes 2 bar
10 OHS 60/40kg
200m sprint
Skill:
Do what ya want it is the holidays! :-)
Strength:
Back squat
YOUR max for the day and then
1-1-1
Deadlift
Work to YOUR heavy single for the day
Stabilizer:
30 toes 2 bar
Metcon:
5x
10 toes 2 bar
10 OHS 60/40kg
200m sprint
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