Training

Killer Core Day!

Killer Core Day!!! Strength Metcon (Time) 3 rounds of: Right arm 150’ Farmer Carry 1 pood/1.5 pood 8 Torso landline clean and press 45# Bar, 45# plate/35# bar,35# plate 150’ One arm sled chest press 2 plates/1 plate 8 One Read more…

By Mike, ago
Training

“Fran”

“Fran” Is The Plan Buy-In 3 rounds: 150’ Sled drags 3 plates/2 plates 10 Air Squats 4 Elbow 2 Instep Warm-up Front Squats 3 sets x 5 reps Push Press 3 sets x 5 reps Use “Fran” weight for both Read more…

By Mike, ago
Training

Dynamic Saturday

Dynamic Saturday Strength Deadlift (9 sets of 3 reps @75%) Clean and Jerk (5 sets x 3 reps @70% of 1 rm) Banded Pull Through (Blue/Red Bands) 5 x 1 minute on (max rep) 1 minute off x 3 rounds Read more…

By Mike, ago
Training

AMRAPOLON

AMRAPOLON Thursday!!! Metcon Atom Bomb (AMRAP – Rounds and Reps) 20 minute AMRAP 6 Jerks 135#/95# 12 Goblet Squats 1.5 pood/1 pood 18 GHD Sit Ups Athlon Double Banger (Time) Run 1 mile Rest 2 minutes 5 minutes to score Read more…

By Mike, ago