Monthly Archives: November 2014

PREPARATION: 6 Skin the Cats 10 Walking DB Plank Row STRENGTH: Bench Press + Push Ups + Ring Rows 3 rounds of the following: move directly from BP to PU to RR – no rest; rest 2 minutes between sets … Continue reading →

STRENGTH: 15 minutes to work on Clean and Jerk max Met-Con WOD: Met-Con WOD: Mount Olympus Complete the following as fast as possible: first round is 1 second round is 1 +2 third round is 1+2+3 fourth round is 1 … Continue reading →

STRENGTH: 10, 8, 6, 4, 2 reps of Deadlift (Heavier each round) 5, 5, 5 reps of Banded Deadlifts Met-Con WOD: “Julia” 12 Min Time Cap of the following: Buy In: 18 Cal Row 3 Rounds: 18 Wall Balls 18 … Continue reading →

http://www.tabatatimes.com/blair-morrison-5-reasons-to-start-your-resolution-before-january-1/ STRENGTH: 5 sets of 5 Thrusters heavier each set Rest accordingly Met-Con WOD: One person does the first task while the second person handles the second half. Reps can only be counted while the second person is “active”. Switch … Continue reading →

STRENGTH: Hanging Squat Clean 1 rep EMOM for 12 minutes heavier each minute Met-Con WOD: 16 minute AMRAP: How far can we get? (no changes to weights, Trevor) All reps must be legit and counted accurately 30 Clean and Jerk … Continue reading →

STRENGTH: 3 reps of Deadlift EMOM for 3 minutes @ 75% 2 reps of Deadlift EMOM for 3 minutes @ 85% 1 rep of Deadlifts EMOM for 6 minutes @ 85% plus Met-Con WOD: 50 DUs 40 Push Ups 30 … Continue reading →

  STRENGTH:  5 sets of 3 reps of Hang Snatch @ 65% REST for 75 seconds Max Effort Unbroken set of Hang Snatch @ 65% Rest for 3 minutes 5 sets of 3 reps of Push Jerk @ 65% REST … Continue reading →

PREPARATION: warm up as you wish before the actual Warmup – we are all doing the following warmup together: Junkyard Dog Burgener Warm Up STRENGTH: Burgener Skill Transfer exercises 12 minutes to work up to a heavy Power Snatch Met-Con … Continue reading →

STRENGTH: Bench Press Pendlay Rows Met-Con WOD: Team Chipper comp amongst the lads One guy working at a time: Each team may only use one bar – change plates as needed 50 Wall Balls 40 Calories on Rower 30 Power … Continue reading →

STRENGTH: 12 minutes to establish a current Strict Shoulder Press Max Met-Con WOD: Reverse Tabata of the following: Push Press @ 135 (155 for Trev) Front Squat @ 185 Deadlift @ 245 (365 for Trev) 3 minutes REST between each scale … Continue reading →