Training

Triple Dog Dare Ya!!

Friday, April 27, 2018 Buy-In 3 minute run, ride, ski or row 10 neck side bends 10 shoulder blade circles forward/back 10 arm circles front/back 10 kneeling thoracic spine rotations/side 10 hip circles/side 10 forward lunges (5 leg) 10 Cossack Squats (5 side) 10 backward lunges (5 leg) 50 calf Read more…

By Mike, ago
Training

Metcon Or Athlon? Or Both?

Double Whammy Thursday Metcon Up Down!!! (Time) 21-18-15-12-9-6-3 Kettlebell swings 2 pood/1.5 pood Ski calories Athlon Bang A Gong!!! (Time) Run 1 mile Row 500 meters Run 800 meters Row 1000 meters Run 400 meters Row 1500 meters Run 200 meters Row 2000 meters

By Mike, ago
Training

Max Effort

Max Effort Day!!! This ain’t your grandmas Wendler!!! Weightlifting Power Snatch (1 rep max!!!) Work up to a heavy single but DON’T miss!!! Overhead Squat (3 rep max) Work up to a heavy set of 3 reps but DON’T miss!!! Accessory Work Snatch Grip Deadlift (3 sets x 8 reps Read more…

By Mike, ago
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 arm ring row Repeat on Left Arm

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 exercises. Metcon Fran (Time) 21-15-9  Thrusters, 95# / 65#  Pull-ups

By Mike, ago