9/4/14 Thursday
Performance A1. 1 Shoulder Press + 4 Push Press x 4 sets, rest 60sec A2. Strict Toes-to-Bar; 8-10 x 4 sets, rest 60sec B. AMRAP in 8 minutes of: 5 Hang Power Clean (135/95) 10 Pull-Ups 15 Hand-Release Push-Ups…
8/28/14 Thursday
Performance A1. Shoulder Press @ 20X1; 4-6 reps x 4 sets, rest 90sec A2. Strict Pull-ups @ 21X1; 2-3 reps x 4 sets, rest 90 sec B. AMRAP in 7 minutes of: 10 HR Pushups or Ring Push-Ups 15…
8/21/14 Thursday
Performance A. Shoulder Press @ 20X1; 2-3 reps x 6 sets, rest 2-3min *Use this time to work on hip mobility and glute activation B. Five rounds for time of: 10 Push Press (115/75) 30 Double-Unders Competition Wod will…
1/10/14 Friday
Road to the OPEN Performance A. On a 20 min clock take: 10min to build to a today’s heavy Strict Shoulder Press + 10 minutes to build to today’s heavy Push Press B. Two sets for times: Row…
2/20/2013 Wednesday
FitCamp 3 rounds: 40 flutter kicks 40ft farmers walk *this is performed with a partner as a relay – one person performs both flutter kicks and farmers walk while other waits. Each partner performs the rotation 3 times before moving…
11/30 Friday
Warm-Up 1000m Row MFR – MB/Foam Roll Fitness/XFitSport A1. standing press; build to a max, rest as needed A2. Weighted pronated Pull-up; build to a max, rest as needed + 10 rounds for time: 10 Pull-ups 10 box jumps…