|
Friday 02.28.20
StrengthFront Squat WU On the 1:30 x 7 Sets: Set 1 - 3 Reps @ 79% Set 2 - 1 Rep @ 84% Set 3 - 3 Reps @ 79% Set 4 - 1 Rep @ 87% Set 5 - 3 Reps @ 79% Set 6 - 1 Rep @ 90% Set 7 - 12 Reps@64% *Percentages Based On 1RM Front Squat WOD “Fortitude” 14 Min EMOM (7Rds) Even - 15/12 Cal Row Odd - 15 Burpees
0 Comments
Wednesday 02.26.20
Strength“Beast Builder” On the 1:30 x 6 Sets: Set 1: 11 DL + 11 PJ Set 2: 11 DL + 9 PJ Set 3: 11 DL+ 7 PJ Set 4: 11 DL+ 5 PJ Set 5: 11 DL+ 3 PJ Set 6: 11 DL+ 1 PJ *start between 40-50% of 1RM Push Jerk WOD "Biltmore" 15 Min AmRap 30/21 Calorie Bike/Row (alt) 30 Box Jump Overs (24/20) 30 Double DB Power Cleans (50's/35's) Tuesday 02.25.20 Strength / Skill
Strict HSPU On the 1:30 x 5 Sets: 1 Set of Strict HSPU’s WOD "Black Rose" On the 4:00 x 5 Rds 50 DU 5 BMU 5 Power Snatches *Start @ 55-60% *Build to a heavy set of 5 Monday 02.24.20
Strength Back Squat WU Set #1 - 9 @ 78% Set #2 - 7 @ 85% Set #3 - 5 @ 92% Set #4 - 3 @ 97% Set #5 - 1 @ 102% Set #6 - 1 @ 104% Set #7 - 1 @ 106% Set #8 - 1 @ 106% Percentages Based On 5RM Back Squat WOD "Black and Tan" 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees 15/12 Cal Row 15/12 Cal Assault 3 Rounds: 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees Friday 02.21.20
Strength Front Squat WU On the 1:30 x 7 Sets: Set 1 - 3 Reps @ 77% Set 2 - 1 Rep @ 82% Set 3 - 3 Reps @ 77% Set 4 - 1 Rep @ 85% Set 5 - 3 Reps @ 77% Set 6 - 1 Rep @ 88% Set 7 - 12 Reps@62% *Percentages Based On 1RM Front Squat WOD “Wise Men" 3 Min AmRap Max Rounds of Macho Man (135/95) Rest 3 Minutes 3 Min AmRap Max Rounds of Macho Man (155/105) Rest 3 Minutes 3 Min AmRap Max Rounds of Macho Man (185/135) 1 RD MACHO MAN = 3 Power Cleans 3 Front Squats 3 Push Jerks Thursday 02.20.20 Active Recovery WOD Post WOD Mobility   Wednesday 02.19.20
Strength Power Cleans EMOM x 7 Set 1: 115/85 Set 2: 135/95 Set 3: 155/105 Set 4: 185/125 Set 5: 155/105 Set 6: 135/95 Set 7: 115/85 WOD “Long Haul” 2 RFT 20 Push Presses (115/85) 30 Single DB Box Step-ups 40 Burpees 50/35 Calorie Row Tuesday 02.18.20
Skill Strict HSPU On the 1:30 x 5 Sets: 1 Set of Strict Handstand Push-ups Handstand Walk Biathlon For Time (10 Minute Cap): 300' Handstand Walk Every Break: 3 Ring Muscle-ups WOD “The Undertaker" 13 Min AmRap Buy-In: 30/22 Cal Bike 500m row Directly Into... 5 Deadlifts (245/165) 15 AbMat Sit-ups 25 DU Monday 02.17.20
Strength Back Squat E2MOM x 4 Set #1 - 9 @ 77% Set #2 - 7 @ 84% Set #3 - 5 @ 91% Set #4 - 3 @ 96% INTO: EMOM X 7 Set #5 - 1 @ 100% Set #6 - 1 @ 102% Set #7 - 1 @ 105% Set #8 - 1 @ 105% Set #9 - 1 @ 105% Set #10 - 1 @ 105% Set #11 - 1 @ 105% WOD “Foot Locker" 3 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into... 3 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) |
Archives
January 2021
Categories |
RSS Feed