Another great MetCon before ROM work for Thursday!Wednesday, May 18, 2016
Deadlifts and nice MetCon for Wednesday!
WEDNESDAY Strength Deadlift [Video] Complete 5 sets of 5 Deadlifts. Build to a heavy set.
Conditioning 10 Rounds For Total Time: • 15 Hand Release Push-ups • Sprint 100 meters • Rest 1 Minute
Deadlifts
Tuesday, May 17, 2016
More great stuff for Tuesday!
Support Kristin on her way to her 4th consecutive Regional appearance!
Shirts available: MEN'S. WOMEN'S.
Time is running out! Act fast!
#KillerMiller
TUESDAY Strength Power Clean [Video] Clean [Video] Split Jerk [Video] 1 Power Clean + 1 Squat Clean + 1 Split Jerk Every 90 seconds for 8 sets perform 1 complex. Using this cycle's 1rep number, use these percentages for each set: 65%, 75%, 80%, 80%, 85%, 90%, 90%, 90%
Conditioning 4 Rounds: Within 4 minutes complete the following reps: 15 Box Jumps (24"/20") 10 Hang Power Cleans (#135/95) 15 Calorie Row 10 Shoulder to Overhead (#135/95)
* Rest any time remaining in each 4 minute segment. Start at the Box Jumps each new round.
Split Jerks
Monday, May 16, 2016
Monday Squats and a fun MetCon!
Support Kristin on her way to her 4th consecutive Regional appearance!
Shirts available: MEN'S. WOMEN'S.
You have until Tuesday. Act fast!
#KillerMiller
MONDAY Strength Back Squat [Video] Complete 5 sets of 5 Back Squats at the same weight from last week.
Conditioning 3 Rounds For Time: • 75 Double Unders • 40 Air Squats • Run 400 meters
Ankle Mobility
Sunday, May 15, 2016
Sunday Funday with Hero WOD "White."
SUNDAY Conditioning "White" 5 Rounds For Time: • 5 Bar Muscle-ups (Scaled: 5 Pull-ups according to ability) • 10 Toes to bar • 21 Overhead Walking Lunges (#45 weight plate) • Run 400 meters
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Saturday, May 14, 2016
Saturday Partner WOD!Friday, May 13, 2016
Strength Complex and a Rough Rider for Friday!
FRIDAY Strength Snatch [Video] Overhead Squat [Video]
Every 90 seconds for 8 sets complete 1 Squat Snatch + 3 Overhead Squats. Use these percentages for each set: 75%, 85%, 90%, 95%, 100-105%, 95%, 85%, 75%
Conditioning For Time: Row 750 meters 50 Kettlebell Swings (#55/35) 200m Single Arm Farmer Walk (#70/55 KB) Run 600 meters 50 Pull-ups 200m Single Arm Farmer Walk (#70/55 KB)
Overhead Squats
Thursday, May 12, 2016
Another great MetCon before ROM work for Thursday!Wednesday, May 11, 2016
A nice MetCon before ROM work for Wednesday!
WEDNESDAY Conditioning For Time: Row 500 meters 21 Deadlifts (55% of 1repmax) Run 400 meters 15 Deadlifts (65% of 1repmax) Row 500 meters 9 Deadlifts (75% of 1repmax) Run 400 meters 3 Deadlifts (85% of 1repmax)
Mobility Work Coaches will work through a ROM WOD with the class.
Rowing Tips
Tuesday, May 10, 2016
More great stuff for Tuesday!
TUESDAY Strength Power Clean [Video] Clean [Video] Split Jerk [Video] 1 Power Clean + 1 Squat Clean + 1 Split Jerk Every 90 seconds for 8 sets perform 1 complex. Using this cycle's 1rep number, use these percentages for each set: 75%, 85%, 90%, 95%, 100-105%, 95%, 85%, 75%
Conditioning For Time: 50 Toes to Bar 30 Power Cleans (#135/95) 50 Pull-ups
Split Jerks