Monthly Archives: January 2012

STRENGTH push up – volume training  10 mins every minute on the minute do a set of push ups. pick a number you can maintain with perfect form for 10 minutes. MET – CON 3 rounds for time 10 clean … Continue reading →

STRENGTH pull up  -  volume training  10 mins every minute on the minute do a set of strict pull ups. pick a number you can maintain for 10 minutes. MET – CON 21 – 15 – 9 overhead squats 25/15 … Continue reading →

TEAM WOD teams of 2 – one working at any time FOR TIME 5 rounds 200M run 30 kb swing 24/16 30 pull ups then 150 wallballs

STRENGTH Deadlift 5×1 METCON 21-18-15 push press 40/25 toes to bar

SKILL muscle up progressions METCON 5 rounds for time 5 bar muscle ups/ 10 c2b pull ups 10 front squats 50/30 20 sit ups MOBILITY keg drill – 4 mins

STRENGTH back squat  5×1 METCON Tabata mash up Burpees wall balls MOBILITY bully stretch with band 2 mins _L+R IR with lacrosse ball under scap – 2mins L+R

STRENGTH PRESS 5×1 AMRAP 15 9 deadlifts 70/45 12 kb swings  16/12 15 box jumps MOBILITY calf stretch on wall 2 mins L+R couch stretch 2 mins L+R

WOD 5 rounds for time 10 push ups 10 pull ups 20 single arm kb overhead squats 16/12 Then tabata hollow rock MOBILITY hamstring with super friend distraction 2 mins L+R keg drill – 4 mins REMEMBER LIVE THE CODE … Continue reading →

TEAM OF 2 Girl meets hero ‘FRANDY’(Fran/Randy) 800m run 21-15-9 Thruster 42.5/30 Pullup 400m run 75 Power snatch 35/25 200m run

STRENGTH Press 5×3 METCON 25 Wallballs 25 KBS 24/16 20 WB 20 KBS 15 WB 15 KBS 10 WB 10 KBS Cash out 30 burpees MOBILITY Couch stretch 3 min each side.