by Kim Stevens | Sep 1, 2016 | WOD
THURSDAY! STRENGTH: (12:00) Strict Press! Take 90% of your 1 Rep MAX Strict Press and perform the following: 70%x3 80%x3 90%x3+(AMRAP) Not optional! Drop back down 50% and do as many reps as possible until failure. Clips are required. De Load with care! SCALE DOWN...
by Kim Stevens | Aug 31, 2016 | WOD
August 31, 2016 WEDNESDAY! A) 10:00 (progressively loading) “Barbell Complex” EMOM! “Barbell Cycling” Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible). Power Clean + Push Jerk! E: 135/95x7x3:00...
by Kim Stevens | Aug 30, 2016 | WOD
August 30, 2016 TUESDAY! MET CON: (35:00) “Partner WOD” A) For Time! 1 mile Relay Run! Athletes will take turns running 400 M each for a total of 1 Mile (800 M total per athlete). MOD: 1200 M (400 M, 400 M, 200 M, 200 M). In Succession… B) 3 RFT...
by Kim Stevens | Aug 29, 2016 | WOD
August 29, 2016 MOTIVATING MONDAY! STRENGTH: (15:00) OH Squats! Work up to a 3 Rep MAX OH Squat. If time permits, perform 3 reps at 90% of your MAX for the day and 3 reps at 80%. Clips are required. De Load with care! SCALE DOWN OPTION: 3 Rep Semi Heavy OH Squat or...
by Kim Stevens | Aug 26, 2016 | WOD
August 26, 2016 FRIDAY! STRENGTH: (15:00) DEADLIFTS! Take 90% of your 1 Rep MAX Deadlift and perform the following: 70% X 3 80% X 3 90% X 3+ AMRAP! SCALE DOWN OPTION: Work up to a Semi Heavy 3 Rep MAX Deadlift! *Clips are required. De load with care! STRENGTH...
by Kim Stevens | Aug 25, 2016 | WOD
August 25, 2016 THURSDAY! STRENGTH: (15:00) Clean & Jerk! Work up to a 1 Rep MAX (full) Clean & Jerk! SCALE DOWN OPTION: Work up to a 1 Rep MAX or Semi Heavy (Power) Clean & Jerk or Hang Power Clean + S2O! *Clips are required. De load with care! STRENGTH...
