by Kim Stevens | Aug 8, 2015 | WOD
Saturday! Conditioning: Tabata Drills! (19:00) 8R: (20 sec on/10 sec off) Athletes will spend 4:00 at each station before transitioning to the next exercise. A) Max Cal Row (5/6) Rest 1:00! B) ME HPC (DB HPC #35/25) E: #95/64 RX: #85/55 M/S: #75/45 Rest 1:00! C) ME...
by Kim Stevens | Aug 7, 2015 | WOD
Friday! Strength: (30:00 Clock) A) Full Snatches (or Power Snatches) Warm up to 65% of your 1RM Snatch, then… 2×65% 2×70% 2×75% 2×80% 2×85% or 3 Rep AHAP Then… (in succession) B) Work up to a 3 rep AHAP “strict 3 second...
by Kim Stevens | Aug 6, 2015 | WOD
Thursday! Superset Workout! (15:00) A) 5×5 Bent Over Rows. Progressively loading! Mod: 15 Ring Rows or 5×20 Alt. Plank Rows #35/25 DB’s B) Strict Pull ups! E: 5×5 weighted S-Pull Ups (UB if possible) #20/14 WB RX: 5×5 S-Pull Ups (UB if...
by Kim Stevens | Aug 5, 2015 | WOD
Wednesday! Met Con: For Time! (35:00) Weights: E: BB #115/75 WB #20/14 (10 ft.) Box “30/24 RX: BB #95/65 WB #20/14 (10ft./9ft.) Box “24/20 M/S: BB #85/55 (OHL #45/35 BP) WB #14/12 (10ft./9ft.) Box “24/20 (Alt. Step Up & Over’s) 800 M Run 24...
by Kim Stevens | Aug 4, 2015 | WOD
Tuesday! Strength: (12:00) BB Complex! 12:00 to work up to a Heavy Push Jerk + Split Jerk (any form from the ground and UB) Mod: 2 rep AHAP Push Jerk or Push Press (any form from the ground and UB) Strength Alternative: 10:00 AMRAP! 25 OH Swings #44/25 100 M FC #35/25...
by Kim Stevens | Aug 3, 2015 | WOD
Monday! A) Met Con: 12:00 Clock! E: 5RFT! *Buy In: 25 Burpees! 8 Ring Dips 15 BS #135/95 RX: 4RFT! *Buy In: 25 Burpees! 15 BS #115/75 6 Ring Dips M/S: AMRAP! 8 Burpees 4 Ring Dips (8 assisted… space permitting or 12 Box Dips) 12 BS #95/65 (or 12 DB FS #35/25)...
