Posts from January 2014

Gymnastic focus session: For QUALITY: Every Minute on the Minute for 10 minutes: 2 Strict Muscle Ups[…]

STRENGTH: Overhead Squat x5x5 STRENGTH & CONDITIONING WOD: 5 min AMRAP: 5 Power Cleans 155/110# 10 Wall[…]

O-lift focus session For quality:- 15 min to establish Snatch Max then 6 min EMOM x3 reps[…]

STRENGTH: 20 RM Back Squat (same weight as Mon/Jan 13) CONDITIONING WOD: 2,000m Row TT Post time[…]

STRENGTH: Hi Hang Power Clean x3x8 @ 60% STRENGTH & CONDITIONING WOD: Complete 5 rounds:- 9 Deadlift[…]

STRENGTH: 20RM Back Squat (add 5# to your weight from last week) STRENGTH & CONDITIONING WOD: 21-15-9[…]

Rest Day ENDURANCE WOD: Perform Strength & Conditioning Recovery if needed. Single-Sport (SS) Choose ONE of the[…]