Friday, September 21, 2018

  • 9
  • 5

Accessory

A) Single-leg dumbbell Romanian deadlift (hold DB in opposite hand, reach across body)
3x8L/R

B) Overhead barbell hold
3x:40 seconds

C) Over-arching side plank
3x12L/R

Conditioning

2 rounds
150 DU
20 thrusters (155/105)


Thursday, September 20, 2018

Conditioning

Bike/Row
3 rounds
100 cals
Rest 1:2 (eg, rest for half as long as the effort takes)
 

Accessory

A) Zercher hold
3x:60 seconds

B) HS lateral walk (facing wall)
3x25ft L/R

C) KB Cossacks squat
3x8L/R
 

Cool Down

ROMOWD


Wednesday, September 19, 2018

  • 20
  • 12

Accessory

A) Landmine row
3x10L/R

B) D-ball hold (chest)
3x:40 seconds

C) Weighted plank hold
3x:45 seconds
 

Conditioning

5 rounds
5-3-1 deadlifts (60% of 1RM clean)
Power cleans
Ring MU
Rest :90 second between rounds


Tuesday, September 18, 2018

  • 7
  • 7

Accessory

A) Single-leg DB hip thrust (shoulders on bench)
3x12L/R

B) Single-arm farmers carry
3x100ft L/R

C) Hollow rock + single-leg v-up
3x10+5L/5R

Conditioning

EMOM24
0-2 minutes
300m run

2-3 minutes
10 bench press (60% of 1RM push press) / 20 WB (20/14)
Alternate the third minute (second interval) between bench press and WB


Monday, September 17, 2018

  • 29
  • 11

Congratulations to Jamie West and Emily Graham on their 4th place finish in the Womens Pro division at the Bring the Heat competition.


Accessory

A) Half-kneeling single-arm dumbbell press
3x12L/R

B) Double KB front rack hold
3x:45 seconds

C) Hanging strict leg raise (hold :03 seconds in l-sit)
3x6

Conditioning

3 Rounds
With a 5 minute running clock
3 Rounds of
21 DU
15 air squats
9 alternating DB snatch (50/35)
In time remaining, max squat cleans (95/65)
Rest 3 minutes between each round

Score is total squat cleans


Saturday, September 15, 2018

  • 3
  • 3

Conditioning

Teams of 2
0-5 minutes
20 deadlifts (365/255)
40 deadlifts (275/185)
60 deadlifts (185/135)
Max deadlifts in remaining (135/95)

7-12 minutes
20 bar facing burpees
20 lateral burpees
20 burpees
Max burpee pull-ups in remaining

14-19 minutes
40 power cleans (135/95)
20 power cleans (185/135)
Max power cleans in remaining (225/155)

21-26 minutes
20 bf burpees
20 lateral burpees
20 burpees
Max burpee TTB in remaining


Friday, September 14, 2018

  • 54
  • 18

Strength

1) HBBS
Every 2 minutes for 4 rounds
x3 @80%
Based of 2RM

2) Bench press
Every :90 seconds for 6 rounds
x6

3) Front squat
Every :75 seconds for 5 rounds
x5 @60%
Based off 3RM. FAST REPS.

Conditioning

Teams of 3
360/290 cal row
Switch every 15 calories
Every 2 minutes starting at 0:00, 5 sync burpees (burpees only completed by partners not rowing)