Blog

Power cleans: [email protected]% OTM WOD: 6 rounds Complex @60-70% 1 Deadlift 2 Hang cleans 2 Front squats 2 Push press RM ...

I. Overhead press: A.) 40/50/60%x5 B.) 3x5(+2.5-5#) II. Chin-ups (strict): A.) 2xME B.) 3xME WOD: 10-1/1-10 True push-ups Pull-ups Count down on the push-ups and count up on the pull-ups RM ...

I. Back squats: A.) 40/50/60%x5 B.) 3x5(+10) II. Stiff leg deads A.) [email protected]% B.) 3x5(+10) III. Plank holds: 2x1 minute WOD: 5 rounds (10min cap) Box jumps x 5 KB swings x 9 OH walking lunges w/plate x 12 RM ...

From CF Football: 10 minutes 1minute to complete 30 KB swings Rest 1 minute Repeat for 5 rounds for 150 swings total. This is pass/fail based on if you complete all 30 reps inside...

Deadlift(heavy): [email protected]% Front squats: 70/80/90%x3 reps each except last set. 90% is AMAP Plank holds: 3x1 minute ...

Bench press: A.) 75%x5, 85%x3, 95%x1(+) B.) 3x5(+5) Chin-ups: 3xME(strict) DB upright rows: 3x12 WOD: 7 rounds for time Dynamic push-ups x 6 DB rows x 8 1/2 gasser Post questions/results to comments Sent from my iPhone ...

Clean(power): 70%x2, 75%x2, 80%x2, 85%x1x2sets Wod: 9min AMRAP KB swings x 12 Front rack lunges w/KB x 12(6ea. Side) Post questions/results to comments RM ...

Strict press: 75%x5, 85%x3, 95%x1(+) Push press(BTN): 3,3,3 Pull-ups: 3xMax Effort(ME) WOD: Hang cleans: 12-9-6-3 Double unders x 30 Toes to bar x 10   ...

Squats: 50%x5, 60%x3, 70%x1, 75%xamap Stiff leg deads: [email protected]% of DL max Wod: 10 min AMRAP Farmer carry x 50 yards ahap Run x 100 yards ...

Saturday: Conditioning 100yard shuttle run(2 round trips with cones 25 yards apart) KB swings x 7 Pull-ups x 5 8 rounds w/30 sec rest between rounds ...