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Monday 11/25/13

Work: Start with – Speed Pushups 3×7 Pushups are “rapid-fire” fast – keep perfect midline. Scale to the box in order to achieve full range of motion. No 1/2 pushups boys & girls. 1) Floor Press 3×3 – last set is for max reps – go past 3     *Between Sets perform 10x 1 ¼” air […]

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Friday 11/22/13

Work: BB Complex #1: 2x Deadlift 2x Hangclean 2x Front Squat 2x Press Perform these one after another without rest. Take 1-2min rest between. Do 3-4 sets. Increase weight if movement patterns are solid (Rx is 135# men, 95# women without rest per rep for the whole set)  WOD: 15:00 AMRAP 7x Hang Clean + […]

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Thursday 11/21/13

Work: a) Push Press Warm-up – Tabata Interval with the PVC. Bar stays in the UP position on the rest. b) KB Snatch 4×10 R/L (20 total each round – no drops in each set) *Work the top end of the Snatch today – get the KB to flip softly and land on the forearm […]

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Wednesday 11/20/13

Work: Bar Kip Progressions for 10min *Work on both Pullups and Toes-to-bar kipping progressions. 2 Cues – Open the shoulders, keep the legs together.    WOD: Partner Row for time – 30min *Can be substituted for 1:00 each on Airdyne or 800m Runs. Row 100-200m at a time, tag-team style. Go for total meters in […]

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