8/28/14

PARTNER WOD!

A ) Each partner must complete 5 rounds of the following (only one person working at a time).  Score will be time when both partners have finished all 5 rounds:

20 Wall Balls (14/20)

10 Burpees

400m run

*Post results to comments. 

Stress; the silent killer of gains

Continue reading →

8/27/14

A1) Overhead Squat at 31X0 tempo: 4 sets x 6-8 reps at tempo, Rest 1 min

A2) Single Leg KB Deadlift at 3011 tempo: 4 sets x 6-8 reps/leg, Rest 1 min

A3) Plank: 4 x 30sec, Rest 1 min

B ) 7 min AMRAP:

7 DB Ground to Overhead (should be using 2 DB’s or KB’s, challenging weight)

14 Sit ups

*Post results to comments.

Dieting vs. Recovery

Continue reading →

8/26/14

A1) Bench Press: 3 sets x 8 reps, Rest 1 min

A2) Ring Row: 3 sets x 8 reps @ 2111 tempo, Rest 1 min

A3) Side Plank: 3 sets x 45sec/side, Rest 1 min

B ) 4 rounds for max reps:

60sec row for calories

60sec push ups

60sec strict pull ups

+ Rest 60sec

*Post results to comments.

The Failure Cycle (and how to end it)

Continue reading →

8/25/14

A ) Deadlift: 3 sets x 6 reps, all sets should be at the same weight across, Rest as needed between sets

B ) 5 rounds for time:

10 burpee box jump (20/24”)

10 thrusters, 65/95lb

400m run

*Post results to comments.

Is Running Natural?

Continue reading →

8/24/14

Rest Day!

The Green Smoothie Diet; Healthy or Hype?

Continue reading →

8/23/14

A ) Front Squat: 6 x 3 reps at 85%, rest as needed between work sets (at least 2 min!)

B ) 12 min AMRAP:

5 TGU/arm

15 Push Press (55/85lb)

30 Air Squats

40 Double Unders

*Post results to comments.

Continue reading →

8/22/14

A ) 3 Rounds For time – 100% effort:

5 Muscle Ups (or sub 3 dips + 3 pull ups per MU)

7 Power Cleans (95/135lb)

9 American KBS (35/55lb)

*Post results to comments.

Stabilizing The Scapulae For Overhead Pressing

Continue reading →