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So far Matthew Alexander has created 633 blog entries.

July 2017

Jun 3, 2017

2017-10-01T20:57:56+00:00

Power Clean: 1RM. Rest 2:00 - 8-10 Total Sets - Beg: 10 x 2 working technique   Open WOD 11.5 AMRAP 20: 5 Power Cleans (135, 95) 10 T2B 15 Wallballs (20, 14) L3: (115, 75) L2: (95, 65) (Knee Lifts) (14, 10) L1: (75, 55) (Knee Lifts) (10, 8)   Extra Credit: 50-100 Banded [...]

Jun 3, 20172017-10-01T20:57:56+00:00

June 2017

Jun 29, 2017

2017-10-01T21:00:41+00:00

3 Rounds of: 1a) Front Rack Carry x 100 Meters. Rest 30s. 1b) DB Hammer Curls x 8-10. Rest 30s. 1c) Hollow Hold x 15-25s. Rest 30s.   Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Ball Slams (30, 20) Remaining time Max Distance Running *One person works. Score [...]

Jun 29, 20172017-10-01T21:00:41+00:00

Jun 27, 2017

2017-06-25T20:09:33+00:00

Pistol Practice *Spend 5:00 going over Pistols and 5:00 practicing. Scaling Options: - Post or band assisted - Box Pistol - Single Leg Movement ie. lunge   For time: Row 500 meters 50 KBS (70, 53) 100 Double Unders Row 400 meters 50 Alt. Pistols 75 Double Unders Row 50 Calories 25 Double Unders 50 [...]

Jun 27, 20172017-06-25T20:09:33+00:00

Jun 26, 2017

2017-06-25T20:07:36+00:00

Squat Clean + Hang Squat Clean: 12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.   AMRAP 10: 25 Power Cleans (95, 65) 50 Thrusters (95, 65) L3: (75, 55) L2: (65, 35) L1: (45, 25)   Extra Credit: Single Leg BB RDLs: 3 x 6 ea. Rest 60s.

Jun 26, 20172017-06-25T20:07:36+00:00

Jun 22, 2017

2017-06-18T20:17:36+00:00

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 [...]

Jun 22, 20172017-06-18T20:17:36+00:00

Jun 21, 2017

2017-06-18T20:14:51+00:00

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 [...]

Jun 21, 20172017-06-18T20:14:51+00:00

Jun 20, 2017

2017-06-18T20:11:59+00:00

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, [...]

Jun 20, 20172017-06-18T20:11:59+00:00

Jun 19,2017

2017-06-18T20:09:47+00:00

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, [...]

Jun 19,20172017-06-18T20:09:47+00:00

Jun 16, 2017

2017-06-11T19:40:55+00:00

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 [...]

Jun 16, 20172017-06-11T19:40:55+00:00

Jun 13, 2017

2017-06-11T19:33:16+00:00

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

Jun 13, 20172017-06-11T19:33:16+00:00