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Friday, July 27, 2012
WEEK 2: Day: 5 Warm-up: Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps). 3 rounds not for time: ME Lower Body: Good Mornings (Bands or Chains Optional): Find 1RM Choose 1 of the...
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Tuesday, July 31, 2012
WEEK 3: Day: 2 Warm-up: Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps). 3 rounds not for time: DE Lower Body: Speed Squats (With Chains or Minibands): 50% of 1RM x 2 reps x 10...
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Friday: 120907 (3-6)
WEEK 3: Day: 6 Warm-up: Core Circuit. Pick 3 exercises and do them in a circuit (10-30 reps). 3 rounds not for time: MetCon: “Deck of Cards” Clubs: Burpees Diamonds: Slam Balls 30/25# Hearts: Hollow...
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Sunday: 120916 (4-7)
WEEK 4: Day: 7 DE Upper Body: Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (#) Olympic Weightlifting: Power Snatches: Find 1RM Assistance: A1: Shoulders Exercise A2: Snatch Pulls: 100% of...
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Thursday: 121018 (4-7)
WEEK 4: Day: 7 Skill Practice: Kipping Ring Dip Practice. Warm-up: Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps). 3 rounds not for time: MetCon: For time: 500 Meter Row 50 Slam...
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Saturday: 121103 (2-7)
WEEK 2: Day: 7 Skill Practice: Kipping Ring Dip Practice. Warm-up: Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps). 3 rounds not for time: MetCon: For time: 21-15-9: Air Squats...
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Saturday: 130316 (1-4)
WEEK 1: Day: 4 Olympic Weightlifting: Snatches: 8×3 @ 55% of 1RM (#) Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon:...
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Friday: 130524 (1-1)
WEEK 1: Day: 1 ME Lower: 1. Box Squats: Find 1-3RM (#) Accessory: 2. Lower Back/Glutes/Hamstrings Exercise 3. Hamstrings Exercise MetCon: 4 RFR: 1 minute Burpees 1 Minute Slam Balls 20/15# 1 Minute Row...
View ArticleApril 16, 2019 (1-2)
5 rounds for total reps:1 minute Row1 minute Box Jump (24/20”)1 minute Slam Ball (20/14)1 minute Battle Rope1 minute Rest Post total reps to comments:
View ArticleApril 28, 2019 (1-10)
5 rounds for total reps:1 minute Row1 minute Box Jump (24/20”)1 minute Slam Ball (20/14)1 minute Battle Rope1 minute Rest Post total reps to comments:
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