Week 6 Tempo Back Squat: 3 Sets of 2,4,6 reps 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps per set; rest 2 mins between sets 2 Seconds down 1 Second Pause Fast on the way up Then….. 21-15-9 DB Power Cleans 50s/35s HSPU This is the last week...Read More
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 100m Farmer Carry 70’s/53’s 600m Run 20 Wall BallsRead More
Bench Press 1-1-1 Then….. Schmitt: 31 Calorie Row 31 Dumbbell Curls 50/35 31 Situps 31 DB Floor Press 31 Walking Lunges 31 Dumbbell Deadlifts 31 Pushups 31 Dumbbell Goblet Squats 31 Double Unders *4 Burpees every minute, except during the row* This memorial WOD is named for Amanda (Schmitt) Grazioli who was killed by her...Read More
WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35...Read More
Power Snatch 3-3-3 Then 15 Min AMRAP 10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93 Post Loads and Times to ZEN and Comments: Read More
Deadlift: 5 sets x 1 rep @ 85% DO NOT MAX OUT ! Weighted Dips: 5 sets x 5 (increase weight from last week) Then… For Time: 400m Run 10 Kb Swings, 70/53 30 Pull-ups 300m Run 20 KB Swings,70/53 20 C2B Pull-ups 200m Run 30 Kb Swings,70/53 10 BMU ...Read More
Clean 1-1-1 Then…. 21-15-9 Clean (Squat) 155/103 Burpee Over Bar Cash Out: 500m Row Sprint or 30/25 Cal bike Sprint Princes Leia Maguire-Landis Read More
Week 5: Tempo Back Squat : 3sets Clustered (2-2-2) see detailed explanation below. 3 sec down 1 Sec pause Up as fast as possible! Then… 10-9-8-7-6-5-4-3-2-1 Cal Row or Bike Cossack Squat 50/35 DB A cluster set allows you to use a weight that you could do a few times yet get more reps. For...Read More
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: Once you start a movement, you must finish it before moving on Run 1 Mile or Row 2000m 200 Double Unders 50/35 Cal Bike 150 Situps 100 Jumping Lunges 75 Pushups 50 Ring...Read More
