11/19/14 Wednesday
Performance A. Three sets, not for time, of: Scapular Wall Slides x 6-8 reps @ 3030 Quadruped Extension-Rotation x 10 each Side-Lying Windmill x 10 each A. Find a tough 1rep on Bench Press B. Build to a tough…
9/18/14 Thursday
Performance A. Bench Press; 5 reps x 5 sets *Rest 2 minutes between sets and use that time to work mobility and prepare for part B. B. Four rounds for time of: 10 Ring Dips 20 Toes to Bar…
8/26/14 Tuesday
Performance A1. Bench Press; 4-6 reps x 3 sets, rest 60sec A2. Single Arm Dumbbell Row @ 10×0; 15-20 reps x 3 sets, rest 60-90sec B. Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm…
8/19/14 Tuesday
Performance A. Take 15min and build to tough 5 reps on the bench B. 10 rounds for time, of: 4 Box Jumps (30/24″”) 6 Russian KBS (Heavy) 8 Hand Release Push-Ups Competition wod will be posted at gym
4/15/14 Tuesday
Performance A. Bench Press: Build to a 1RM over the course of 6 sets, rest 2-3min b/w sets B. Dips; 4 x AMRAP (-1), 90sec rest b/w sets B. For time: 2k Row Competition Wod will be posted at…
1/3/14 Friday
Performance A. Bench Press; 6 sets, rest 3 minutes between sets *Use this rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions Set 1 – 50% of possible…