Monthly Archives: June 2016

  PREPARATION: 2 rounds of: Row 2o Calories 10 Front Foot Elevated DBell Split Squats STRENGTH: Deadlifts as follows: Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% … Continue reading →

PREPARATION: 3 rounds of: 250m Row 8 DBell Hang Cleans 3 Kick-up to Wall Handstand (and Hold on last one) STRENGTH: Power Cleans as follows: Minute 1 – 7 reps @ 60% Minute 2 – 6 reps  @ 7o% Minute … Continue reading →

Good ol’ Rusty… PREPARATION: 21-15-9 of: Calorie Row OHS with bar STRENGTH: Take 20 minutes to build the following Complex: 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch Grip Push Press + 1 Overhead Squat Met-Con WOD: … Continue reading →

PREPARATION: 3 rounds of: run 1 lap 8 Overhead One Arm Overhead  DBell Squats 12 American KB Swings STRENGTH: Paused Back Squats as follows: Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 … Continue reading →

PREPARATION: 3 rounds of: 25 Pulls on Rower 10 TRX Strap Rows (or Ring Rows) Incline DBell Press STRENGTH: Bench Press as follows: 6 reps @ 70% 4 reps @ 77.5% 2 reps @ 82.5% 6 reps @ 72.5% 4 … Continue reading →

PREPARATION 3 rounds of: Row 100 Watts 20 Mountain Climbers 10 KB Swings (slow, but big hip snap) STRENGTH: Deadlift as follows: 6 reps @ 70% 4 reps @ 77.5% 2 reps @ 82.5% 6 reps @ 72.5% 4 reps … Continue reading →

Sean put his fitness to the test climbing in Chamonix PREPARATION: 3 rounds of: Row 20 calories 10 Single Arm DBell Strict Press 10 Plate Sit Ups STRENGTH: 6-4-2-6-4-2 reps of: Push Press load accordingly (your second round should be … Continue reading →

PREPARATION: 27-18-9 of: Calorie Row Push Press with bar STRENGTH: E2MOM complete the following Complex for 6 rounds: 1 Power Snatch + 1 Squat Snatch + 2 OHS increase load as form allows Met-Con WOD: 5 rounds for time of: … Continue reading →

PREPARATION: Run 2 laps 10 Pause Goblet squats (really open hips; get back on your heels; upright torso)  try a few of the exercise from video below STRENGTH: Back Squat as follows: E2MOM for 12 minutes (6 sets): Set 1: … Continue reading →

PREPARATION: 550m Row 15 Seated DBell Press 12 DBell Rows STRENGTH: Bench Press as follows: 7 Sets of 3 @ heavier each round REST as needed between sets Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted Abmat Sit-Ups 3 … Continue reading →