Monthly Archives: Sep 2014

Wednesday, October 1st

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A)Every 90 seconds, for 4 1/2 minutes (Three sets) of:                                                   Strict Press x 3 reps Immediately

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Tuesday, September 30th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength:Strength: A) Every 2 minutes, for 20 minutes (10 sets) of: Medicine Ball Power Clean + Two Med ball Hang Cleans B) Same as Performance WOD...

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Monday, September 29th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength: A) Every 30 seconds, for 15 minutes (10 sets) Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3...

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Friday, September 26th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: Every minute, on the minute for 10 minutes: Back Squat x 2 reps WOD: Same as Performance Strength: Every minute, on the minute, for 10 minutes: Back Squat x 2 reps...

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WOD

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A) Every 90 seconds, for 15 minutes (10 sets) Hang Power Clean and Jerk x 3 reps WOD: Partner WOD, For time 100 Dips 150 WB Partner A/B workout. Break up the reps any...

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Tuesday, September 22nd

Fitness and performance are in blue Strength:A) Five sets of: Narrow-Grip Overhead Squat x 3 reps (3 second pause in the bottom) (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add...

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Monday, September 22nd

**Deload/Transition Week ** Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional conditioning is in purple. Strength: A) Every two minutes, for 12 minutes (five  sets) Overhead Squat x 3 reps B) Every two minutes, for 10...

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