by Kim Stevens | Apr 25, 2016 | WOD
MOTIVATING MONDAY! A) MET CON: For Time (25:00)! Perform 5 Burpees EMOM! E: 80 Alt (single arm) “KB” Hang Squat Clean Thrusters #53/35 RX: “The Hotel Workout” 100 Hang Squat Clean DB Thrusters #35/25 M/S: 100 Air Squats 100 OH Swings #44/25...
by Kim Stevens | Apr 23, 2016 | WOD
SATURDAY MET CON: 4RFT (35:00)! E: Buy In: 150 Dubs 12 Deadlifts #205/145 9 OTB Burpees 6 C2R Pull Ups 3 TTR 400 M Run RX: Buy In: 75 Dubs 3 TTR 6 Ring Pull Ups 9 OTB Burpees 12 Deadlifts #185/125 400 M Run M/S: Buy In: 50 Dubs (35 Dub-A or 75 Singles) 400 M Run 12...
by Kim Stevens | Apr 22, 2016 | WOD
FRIDAY! STRENGTH: 7:00 Progressively Loading EMOM! Work up to a 5 Rep MAX Power Clean & Push Jerk (UB)! If you fail, drop down #10 and finish out the EMOM at that weight. Begin the EMOM at around 60% of your 1RM Power Clean only (not Jerk) or based on feel....
by Kim Stevens | Apr 21, 2016 | WOD
April 21, 2016 THURSDAY! STRENGTH: 7:00 EMOM! Work up to a 3 Rep MAX Power Snatch (UB). Limit: 1 fail per set. Otherwise drop down 10lbs and finish out EMOM at that weight. Start your workout at around 60-65% of your 1RM Power Snatch. SCALE DOWN: Work up to a 3 Rep...
by Kim Stevens | Apr 20, 2016 | WOD
WEDNESDAY! MET CON: For Time (35:00)! E: 400 M Run 30 Thrusters #135/95 200 M Run 50 TTB 200 M Run 70 Lateral Bar Hop Over’s 400 M Run 90 Calorie Row (4) RX: 400 M Run 30 TTB 200 M Run 30 Thrusters #115/85 200 M Run 60 Calorie Bike 200 M Run 60 Lateral Bar Hop...
by Kim Stevens | Apr 19, 2016 | WOD
TUESDAY! STRENGTH: 15:00! 3 Rep Heavy Sumo Deadlift! STRENGTH ALTERNATIVE: 12:00 AMRAP! 10 Deadlifts #135/95 200 M Run 50 Bicycle Kicks MET CON: 15:00 AMRAP! E: BUY IN: 15 Ring Muscle Ups 12 OH Swings #70/53 10 Box Jumps “30/24 50 Dubs RX: To be done at any...
