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
Training

Max Effort Wednesday

Copy and paste this website to your browser and away you go!!!  floatlikeabutterflychallenge2018_1.wodifyrise.com Max Effort Wednesday Weightlifting Hang Snatch (1 rep max!!!  Try not too miss!!!) Accessory Work Fat bar deadlift  (3 sets x 10 reps 155#/105#) Overhand grip Sprinter Read more…

By Mike, ago
Training

Chipper Tuesday

Chipper Tuesday Metcon Metcon (Time) 50 box jumps 24″/20″ 40 calories row/ski 30 pull ups 40 calories row/ski 50 kettlebell swings 1.5pood/1pood

By Mike, ago