11.8.18

Strength 20 min to complete 8-6-4 Power Clean Bench Press Back Squat *if you completed all the reps in the time frame then you should increase your weight on all lifts even if it’s only by 5 lbs. If your weights were too easy then increase enough to make it challenging but also leave a little room to build* Check your previous weights here. Remember to get your weights on the board this week!

Wod 100 Double Under then 5X 10 Walking Lunges with 35/26 Kettle bell in each hand in the Front Rack 10 Russian Kettle bell Swings 35/26 each arm 10 Push Press 35/26 each arm CC: 20 second plank every time you set down the Kettle bells then 100 Double Under

0 views0 comments

Recent Posts

See All

1.15.21

"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals

1.14.21

A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 30X1 Tempo 8 Dual KB Gorilla Row @ 30X1 Tempo B. Conditioning Buy-in 100' Farmer Carry 53#'s/35#'s (100' = 17 mat lengths) -Then

1.13.20

A. Strength Clean Grip Deadlift (no mixed grip) 6 sets of 3 reps *build to a tough set of 3 reps B. Conditioning For time: 100/80 Calorie Row 100 Wall-Balls 20#/14# to 10'/9' Target 50 Abmat Sit-ups 1