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Wednesday 09/03/2014

Day 2 of Week 1 of Strength Program Strength: Strict Press 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85% Partner WOD: (20:00 AMRAP) 15x DB Cleans 18x DB Push Press 20x DB Deadlifts 400m Run   Partner 1 – Does Barbell work, Partner 2 goes out for Run. Partner 2 cannot start Barbell until […]

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Tuesday 09/02/2014

Day 1 of Week 1 of 5/3/1 Program For the next 8 weeks, we’ll be focusing on STRENGTH. Regardless of your goals – This is a time-tested program that will focus on full body Strength & Fitness. Each Lift is a Multi-joint Simple lift = “Push or Pull”. Gains in these have a nice carryover to […]

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Friday 08/29/2014

Skills: Handstand Progressions – Needles, Support, and Walking Muscle-up Progressions – Support, Ring Rows, Transitions, Dips Rx Athletes – MU to Failure. record your completed reps before 1st miss. WOD: 3000m Row for time Tweet

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Thursday 08/28/2014

Strength: Bench Press 3×5 Skill: GHD Sit-ups WOD: In front of a clock set for 12 minutes: 1 minute of 115-lb. power snatches 1 minute of GHD sit-ups 2 minutes of 115-lb. power snatches 2 minutes of GHD sit-ups 3 minutes of 115-lb. power snatches 3 minutes of GHD sit-ups     Tweet

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