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
7/23/14 Wednesday
Performance A. Close Grip Bench Press @ 20X1; rest 3min b/w sets 3 reps @ 50% of possible 1RM 2 reps @ 75% of possible 1RM 1 rep @ 85% 1 rep @ 90-95% 1 rep @ 101-103% Optional 1…
7/15/14 Tuesday
Performance A1. Close Grip Bench Press; 3-5 reps x 4 sets, Rest 30sec A2. Heavy Kettlebell Swings; 15-20 reps x 4 sets, Rest 2 minutes *If you get all 20 reps on KBS go up in weight. B. AMRAP…
7/1/14 Tuesday
Performance A. CGBP; Establish a tough 3 reps in 12min B. CGBP; 1 set max reps at 75% of above *Post weight used and reps. + Complete 35 shoulder to overhead reps for time @ (135/95) *Bar starts on the…
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…
11/4/13 MONDAY
Performance A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM B. AMRAP HSPU x 1 set Or max…
12/31 Monday
A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM B1. Power Clean, 1 rep x 5 sets, 2…
6/23 Saturday
A. close grip bench press – build to a tough double fast B. hang power clean – build to a max single fast + Partner wod 2 bells: farmers walk 800 m for time team effort sharing – 1 heavy…
4/23 Monday
A. Close Grip Bench Press – find your 1RM B. Supinated 1RM Chin Up weighted C. DB External Rotation @ 3010 – amrap/arm @ 10% A – 1 set per arm + 5 sets: 10 burpees 15 unbroken box jumps…