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Wednesday 12/11/13

Work 10:00 Pullups 1×2 Strict, 1×4 strict, 1×6 kipping , 1×8 kipping, 1×10 kipping, 1x max effort 10:00 Rower 500m repeats, :45 rest for 4 rounds 10:00 KB Swings – perform 250 in as few rounds as possible. 10:00 Air Squat – perform 20 EMOM for 10min *Use your available time for rest-recovery. Mobilize, work […]

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Tuesday 12/10/13

Strength Warm-up with Back Squat 2×10, then Front Squat 1×3 at 70%, 1×3 at 80%, 1×3 @ 90%   WOD: Row 10:00 for Meters   Cool Down: Roll out and mobilize quads, hams, hips for 5-10min   Tweet

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Monday 12/09/13

Strength Clean 5×5 *Work at your current ability – This may be a Hang Clean + Front squat, or Power Cleans, or Full Squat Cleans. Technique is KING. **Finish with two ME sets of Clean Pulls with your last weight. WOD: 50 Russian Kettlebell swings (53#/35#) 1 Rope Climb or 2 Muscle up 35 Situps […]

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Friday 12/06/13

Gymnastics: a) Practice Toes-to-bar – 5 rounds of best effort b) Muscle-ups – Ring or Bar. If you have them, complete 30. If you don’t have em yet: 30 pullups, 30 MU transitions, 30 dips. Pick bar or Rings and stick with it today. Don’t mix and match. WOD: For time: 3,6,9,12, 15, 18 of: […]

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