06.14.2013 [friday]
Dynamic Effort Day: EXPLOSIVE: Box Squat Jumps 8×2 (work up to your highest) OLY: Full Lift: Snatch 9×1 E.1/2M.O.M. @ 75% (1 rep every :30) *Power Snatch+hang Snatch (full squat) Clean & Jerk 9×1 E.3/4M.O.M. @ 75% (1 rep every :45) *Power Clean+hang Clean(receive in full squat)+Jerk WOD: 3 RFT: 25m walking lunge back rack […]
06.12.2013 [wednesday]
A few pictures from this mornings workout 🙂 Enjoy! [slideshow] Max-Effort Lift: 20:00 Push Press warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50% Assistant Movement: Floor Press 1×15-20 1xfailure (15-20reps) WOD: 3 Rounds: 6 Chest to Bar 8 Chin ups 12 High Hang Muscle Snatch (30-40% of max) Rest 2:00 3 Rounds: […]
03.12.2013
Thrusters & Toes 2 Bar! [slideshow] Check out the video of Mike being super efficient in his Toes 2 Bar! [wpvideo PvjW7CY1] *I can’t figure out how to turn the video, so just turn your head instead 🙂 STRENGTH- Weighted chin-ups 5-5-3-3-1-1+ OR 2 sets of negatives (weighted or body weight) WOD- 5 […]
02.13.2013
Make up a missed WOD (from this week!!) —OR— 1.) Tempo Row: 2×8 150m Rows with 30 seconds of ab work during a 50 second rest. 4 minute rest between rounds. 2.) Mobilize as needed 3.) Skill work of choice Weighted chin-ups, sled pulls, and pendlay rows!!! [slideshow]
02.12.2013
STRENGTH- 1a.) Pendlay Row 3×5 1b.) Weighted Chin-ups / Negatives 5x rep max 2a.) Snatch first pull 5×3 2b.) Sled Pull 5×2 SKILLZ- Practice Muscle Ups or Hand Stand Push Ups WOD- E.M.O.M. for 8 minutes: 5 Thrusters @ heaviest possible MIDLINE- Half tabata L-Sit holds
01252013
STRENGTH- 1a.) Halting Dead lift 10-10-10-10 1b.) Broad Jumps 4×5 1c.) Chin ups (weighted) 4×4 SKILL- E.M.O.M. for 4 minutes: 3 OHS *Heaviest possible, no racks. WOD- E.M.O.M. for 8 minutes: 5 Power Cleans @ 70-75% 20 Double Unders/60 Single Unders MIDLINE- Tabata moving side planks! If you’re new to our site, you may […]
11.16.12
Just a thought, but does anyone else get sick of those “Today I’m thankful for…” that fill up your Facebook news feed? I like to see what people are thankful for, BUT why are people only thankful in November? I would like to see people posting those things randomly throughout the year! Another thing—if your […]
