by Kim Stevens | Mar 28, 2016 | WOD
MOTIVATION MONDAY! MET CON: 30:00! A) Time Cap: 6:00! 400 M Sprint! 8 Clean & Jerks E: #185/125 RX: #155/105 M/S: #135/95 (Mod: 12 BB or DB HPC+S2O or 12 DB Hang Squat Clean Thrusters #35/25) E: 20 Pull Ups RX: 16 Pull Ups M/S: 13 Pull Ups (or 15 Banded Pull Ups...
by Kim Stevens | Mar 26, 2016 | WOD
SATURDAY! MET CON: “Zig Zag Ladder” (25:00) *Complete the workout, then start over for as many reps as possible! 2-4-6-8-10-12 Deadlifts E: #205/145 RX: #185/135 M/S: #165/115 12-10-8-6-4-2 OH Swings E: #70/53 RX: #53/35 M/S: #44/25 2-4-6-8-10-12 TTB...
by Kim Stevens | Mar 25, 2016 | WOD
by Kim Stevens | Mar 24, 2016 | WOD
THURSDAY! MET CON: 31:00 Clock! A) 7:00 Clock! Athlete A: 500 M Row (5) Athlete B: 400 M Sprint! ME Power Cleans (HPC or DB HPC #35/25) E: #155/115 RX: #135/95 M/S: #115/85 (#95/65) REST 1:00! B) 7:00 Clock: Athlete A: 400 M Sprint! Athlete B: 500 M Row (5) ME Wall...
by Kim Stevens | Mar 22, 2016 | WOD
TUESDAY! STRENGTH: (12:00) Push Press! Warm up to 80% of your 3 Rep MAX Push Press and perform the following: 4×3 Reps! Or… find your 3 Rep Heavy Push Press! STRENGTH ALTERNATIVE: 50 Toe Taps (“16 Box) 30 Jack Press’ #20/15 30 Bicycle Kicks 12/8...
by Kim Stevens | Mar 21, 2016 | WOD
MOTIVATING MONDAY! STRENGTH: (15:00) 5 Rep MAX Front Squat! SCALE DOWN OPTION: 3 Rep Heavy Front Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 100 Singles 30 Mountain Climbers 12 weighted Sit Ups #25/15 DB 250 M Row (5) MET CON: 12:00 AMRAP! *Goal: 4R+! E: 1 Legless Rope...
