Category Archives: Training

Friday, January 20, 2017

TGIF EMOM
Mobility
10 minute roll out
Buy-In
2 minutes Medball clean 20 reps
2 minutes Farmer carry 2x 2 pood/2 x 1.5 pood
2 minutes Single leg rdl 10/leg
Metcon
Metcon (5 Rounds for reps)
EMOM 15
1st minute row 15/10 calories
2nd minute 15 push ups
3rd minute 15 ring rows

“Respect yourself and others will respect you.”

Confucius

Wednesday, January 18, 2017

IMG_1968 IMG_1970 IMG_1976 IMG_1977

Warm-up
Team Row 200 meters x 8 sets (total between the two)
Mobility
Couch
Frogger
Pigeon
Metcon
Lurong Challenge Chipper (Time)
Men
Complete at Many Reps as Possible in 10 Minutes:
Opens
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Masters
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Master+
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Women
Complete at Many Reps as Possible in 10 Minutes:
Opens
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Master
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Masters+
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time conti

Wendler Back Squat Week 12

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Wendler Back Squat Week 12
Warm-up
Wendler Back Squat Buy In
4 rounds
10 Box Jumps/Step-ups
150 feet Sled Drags 3plates/2plates
10/arm One Arm Kettlebell Swings 1.5p/1p
Weightlifting
Back Squat (90% x 3 or MORE!)
90% of 1 rm + 15#/30#
40% x 5
50% x 5
60% x 5
70% x 3
80% x 3
90% x 3 or MORE!!!
Weightlifting
Back Squat (100% x 1 (ONLY))
Mobility
Roll or stretch
Quads
Glutes
Hammies