WOD

Friday 7/19/19

STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. Rx+:(4 Rounds) Rx/L3: (3 Rounds) METCON AMRAP 16: 10...

Thursday 7/18/19

STRENGTH 1) Sumo Deadlift : 3/7 x 3 @65%, every 60s. -- RX+ Against a Band @55% 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. METCON ”Kiss the Sky” 3 RFT: 12 Burpees 12 DB Front Squat (50, 35) Rest 6:00 + Repeat L3: (45, 30) L2: (35, 25) L1:...

Wednesday 7/17/19

SKILL EMOM 8: ODD Minutes: 10-15 seconds L-Sit Hold EVEN Minutes: 15-20 seconds Handstand Hold METCON AMRAP 20: 10 KBS (53, 35) 10 T2B 400 Meter Run L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Reverse Crunches)

Tuesday 7/16/19

STRENGTH 1) Shoulder Press: 3/5 x 3 @65% of Two Friday’s Ago. Rest 60s. -RX+ against a band @55% 2) Chest Supported DB Rows: 1/4 x 12. Rest 60s. METCON 4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c) SDHP (53,35) 1d) Russian Twist...

Monday 7/15/19

STRENGTH 1) Squat Clean: 1RM. Rest 2:00 2) Dimel Deadlifts: 1/3 x 30 @40% of Deadlift. Rest 90s. 3) KB March: 4 x 30s on/30s off.

Friday 7/12/19

STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 METCON AMRAP 4: DB Bench Press (client choice of weight) Right into: AMRAP 4: Barbell Rows (empty bar) Right into: AMRAP 4: Russian Twists w. a plate (client choice of weight) Right into: AMRAP 4: Bradford Press (empty...

Thursday 7/11/19

STRENGTH 1) Sumo Deadlift : 3/8 x 3 @60%, every 60s. - RX+ Against band @50% 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. – L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s. METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front...

Wednesday 9/10/19

SKILL 15 Minutes of: 1 Olympic Lifting Skill – Snatch or Clean + Jerk Variation METCON 10 Rounds of: ”Hard Effort Cardio” 30s on/60s off of: Choose between – row, bike, Dbl Unders *Score = lowest distance rowed in your 30s interval.

Tuesday 7/9/19

STRENGTH 1) Shoulder Press : 3/6 x 3 @60% of Last Friday. Rest 60s. -RX+ Against Bands @50% 2) Chest Supported DB Rows: 1/4 x 10. Rest 60s. METCON AMRAP 12: 10 C2B 10 Burpees 100 Ft. Single Arm OH KB Carry (50 ft. each) L2: (Pull-ups) L1: (Banded Pull-ups)

Monday 7/8/19

STRENGTH Back Squat: 5RM. Rest 2:00 METCON 5 Rounds of: 100ft Sled push (moderate weight). Rest 60-90s. Then, 4 Rounds of: 30 Air Squats 15 Russian Swings (70, 53) Rest 60s. Then, 3 Rounds of 30s on/30s off: Elbow Plank w. plate on back

Friday 7/5/19

STRENGTH Shoulder Press: 5-4-3-2-1+. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (20s Elbow...

Thursday 7/4/19

Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...

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