18
Jun

Jun 23, 2017

By: Matthew Alexander Leave a Comment

EMOM 10: ODD Minutes: 5 Sumo Deadlifts for Speed @70% – Reset on each rep EVEN Minutes: 3 High Box Jumps   “Macho Man” EMOM as long as possible: 3 Power Cleans (155, 105) 3 Front Squats 3 Jerks Score = last completed round Rx+:(185, 125) L3: (135, 95) L2: (115, 75) L1: (75, 55) […]

18
Jun

Jun 22, 2017

By: Matthew Alexander 1 Comment

Spend 10:00 Practicing: – Candlesticks – Pistols. *Pistols are in Tuesdays workout.   “Push Carry” 10 Rounds of in teams of 2: 10 Front Rack Walking Lunges (95, 65) 10 Hollow Rocks 100 Meter Farmer Carry (70, 53) *One athlete completes a full round at a time.   Extra Credit: Softball in Glutes x 60s […]

18
Jun

Jun 21, 2017

By: Matthew Alexander 1 Comment

Close Grip Chin-ups: 5 x 5. Rest 90s-2:00 Options: – Partner Assisted – Bodyweight – Add additional weight. – Supinated Grip – All 5 sets should be “work” sets so peform 2-3 warm-up sets.   AMRAP 20: 50 double unders  25 squats 15 SDHP (53, 35) 15 Box Jumps w. step down (24, 20) Rx+:(Add […]

18
Jun

Jun 20, 2017

By: Matthew Alexander 1 Comment

Hang Power Snatch: 5 x 4. Rest 90s. – Add weight each set, but focus on your ability to cycle the barbell through ROM. – Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.   “Tunnel Vision” 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees over the Bar 9 OHS (135, 95) L3: (115, […]

18
Jun

Jun 19,2017

By: Matthew Alexander 1 Comment

Back Squat Wave: 3-2-1-3-2-1+. Rest 2:00 – Second Wave heavier than first wave. – Beg: 5 x 5, adding if form permits. – Last set is AMRAP set.   “Backhand” In 5:00 Window: Run 400 meters: Remaining time: Max Squat Cleans (155, 105) Rest 3:00 + Repeat L3: (135, 95) L2: (115, 75) L1: (95, […]

11
Jun

Jun 16, 2017

By: Matthew Alexander Leave a Comment

3 Rounds of: 1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s. 1b) Bent-over rear lateral raises x 10-15. Rest 30s. 1c) L-Sit x 10-20s. Rest 30s.   For total time: Run 800m 21 T2B 21 Hang Power Snatch (95, 65) Rest 3:00 Run 600m 15 T2B 15 Hang […]

11
Jun

Jun 15, 2017

By: Matthew Alexander Leave a Comment

1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10 sets Foundation: 5 x 5, adding. 2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s.   AMRAP 12: 10 KBS (53, 35) 10 Wallballs (20, 14) L3: (45, 25) L2: (35, 20) L1: (35, 25 Rus Swing)   Extra Credit: – 100 Banded Pushdowns with […]

11
Jun

Jun 14, 2017

By: Matthew Alexander Leave a Comment

EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Ball Slams Minute 5: 10-30s Handstand Hold Minute 6: 45s Farmer Carries (70, 53)   Extra Credit: Side Plank: 3 x 20s ea. Rest 30s.

11
Jun

Jun 13, 2017

By: Matthew Alexander 1 Comment

Front Squat: Work up to a 1RM. Rest 2:00 – 8-10 Sets Foundation: 5 x 5, adding if form permits.   For time: 21-15-9 Deadlifts (225, 155) L3: (185, 125) L2: (155, 105) L1: (135, 95) 10:00 Cap *Run 400m run after each set   Foundation: 200M   Extra Credit: Accumulate 100 Banded Pull-throughs

11
Jun

Jun 12, 2017

By: Matthew Alexander 1 Comment

EMOM 10: ODD Minutes: 5 Sumo Deadlifts – Reset on each rep EVEN Minutes: 3  Box Jumps (30/24)   “Down Range” For time total time: 2 Rounds of: 15 Power Cleans (155, 105) 20 Front Squats (155, 105) 25 Bar Facing Burpees Rest 5:00 L3: (135, 95) L2: (115, 75) L1: (95, 65) (Burpees) *20:00 […]