by Kim Stevens | May 25, 2016 | WOD
May 26, 2016 WEDNESDAY! A) 10:00 Clock! Progressively Loading 7:00 EMOM: Power Cleans! Perform 3 Power Cleans (UB) every minute on the minute for 7:00! Suggested Starting Weight: E: #155/105 RX: #135/85 Scaled: #115/75 Progressively load every minute on the minute for...
by Kim Stevens | May 24, 2016 | WOD
May 25, 2016 TUESDAY! STRENGTH (15:00): Front Squats! Work up to a 3 Rep MAX “3 sec pause” at the bottom. SCALE DOWN OPTION: 3 Rep MAX or Semi-Heavy Front Squat (no pause). STRENGTH ALTERNATIVE: 12:00 AMRAP! 16 Alt. Suite Case Lunges #35/25 12 Ring Rows...
by Kim Stevens | May 23, 2016 | WOD
May 23, 2016 MOTIVATING MONDAY! STRENGTH (15:00): Snatches! Warm up to 70% of your 1 Rep MAX (full) Snatch, then perform 6-8 sets of 1 Snatch Pull + 1 full Snatch (UB) at between 70% and 80% of your 1RM. Go off of form and feel! SCALE DOWN OPTION: Perform the above...
by Kim Stevens | May 21, 2016 | WOD
May 21, 2016 SATURDAY! MET CON: 5RFT (35:00)! E: BUY IN: 800 M Run! Parking Lot FC #55/35 DB’s 10 Deck Squat to Burpee 12 OH KB Swings #70/53 20 Hollow Rocks *Note: (E/RX): Heels must remain off the ground in order for the rep to count). FOM required! CASH OUT:...
by Kim Stevens | May 20, 2016 | WOD
FRIDAY ! STRENGTH (12:00) Push Press! Work up to a 3 Rep MAX (or Semi Heavy) Push Press. STRENGTH ALTERNATIVE: 12:00 AMRAP! 50 Alt. Plank Hold Taps 30 Bicycle Kicks 30 Russian Twists #25/15 KB MET CON: 15:00 AMRAP! Perform as many “reps” as possible of the...
by Kim Stevens | May 19, 2016 | WOD
May 19, 2016 THURSDAY! STRENGTH: (15:00) (floor pause) Deadlifts! Take 90% of your 1 Rep MAX DL add 10# to that number (optional) then perform the following based off that number: 70%x3 80%x3 90%x3+(AMRAP) SCALE DOWN OPTION: 3 Rep Semi Heavy DL! STRENGTH ALTERNATIVE!...
