Monday August 1, 2016
STRENGTH
Deadlift Week 1
Warm-Up
65% x 2 reps
70% x 2 reps
Working Sets:
80% x 2 reps
86% x 2 reps
92.5% x 2 reps
Every 2min
Farmers Carry
1000 [...]
Saturday July 30th, 2016
In teams of two, complete:
20 minute AMRAP:
12 HR Push-ups
12 FS (155/105)
16 T2B
8 FS (155/105)
24 C2B pull-ups
6 OHS (155/105)
*break up [...]
Wednesday July 27th, 2016
AMRAP in 8min
2, 4, 6, 8….
Thrusters [95/65#]
Bar Facing Burpees
Rest 2min
AMRAP in 8min
2, 4, 6, 8….
SDHP [...]
Tuesday July 26th, 2016
METCON
4RFT
200m Run
2 Rope Climbs x6 Ring Rows
8 Power Snatches 115/75
POST WOD
4 Sets
20cal on Bike
1min L-sit
Rest as [...]
Monday July 25th, 2016
STRENGTHBack Squat
6-4-4-2
Increase Wt.
Every 2min
METCON
2 Rounds
2min of Each Movement
Rest 15 seconds between each movement
Max [...]
Saturday July 23rd, 2016
The Chief! partner [...]
Friday July 22nd, 2016
STRENGTH
Drop Snatch 6x1
Increase Weight as needed
Every 2min
METCON
5 RFT
5 MU’s x3 C2B
10 OHS 135/95#
200m [...]
Tuesday July 20th, 2016
STRENGTH
Deadlift 5x3
Touch N Go
Increase Weight
Every 2:30
METCON
100 abmat sit-ups
GHDs are NOT an [...]
Saturday July 16, 2016
100 cal buy in row
Then,
100 deadlifts (155/105) (125/85) (95/65)
80 Hang Cleans
60 S2OH
40 Thrusters
20 synchronized [...]
Wednesday July 13th, 2016
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, [...]
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