While it may seem counter intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing…
Today’s WOD (workout of the day) Cardio Day! WOD In five minutes, complete the following: Row 500 Meters Run 400 Meters A. Mountain Climbers x Max Reps B. Slam Balls Max Reps C. Jumping Knee Tucks D. Wall Balls Rest exactly 2 minutes. Perform a total of four sets
Today’s WOD (workout of the day) Let’s Go Anaerobic! Five sets of: A. Hang Power Clean x 3 reps (70, 80, 85, 90, 92) Rest 60 seconds B. DB Bench x 8 Rest 60 seconds C. Russian Swings x 15 Rest 60 seconds D. GHD Sit Ups x 10 Rest 60 seconds Coaches Corner: In…
Today’s WOD Negative Pull Ups and Reverse Lunges Coaches Corner: Negative reps are great for people who can’t do a single pull-up. They can also help you bust through a plateau because eccentric strength is greater than concentric strength. To clarify my point, there will come a time when you can’t bench press the weight…
Today’s WOD is the Barbell Complex and a 12 minute clock. Strength WOD A1. 4 x 6 Push Press 45 second rest A2. 4 x 8 RDL 45 second rest WOD (workout of the day) 12 minute running clock 800m run 30 DB Shoulder to OH (45/25) 15 Knees to Elbows with remaining time Max…
Today’s WOD Fall Outs and Ring Rows Strength WOD Three sets of: Front squat x 6 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps @ 211 each arm Rest 45 seconds Fall Outs x 45 seconds Rest 45 seconds For years, some of the best coaches have spoken of the benefit…
Today’s WOD Strict Pull Ups and Box Jumps Strength WOD A1. Max Rep Strict Pull Ups x 3 (4-10) A2. 30 seconds Max Hollow Rock 1 minute rest WOD (workout of the day) 8 EMOTM 3 Box Jumps (80% 1RM) 3 KB Snatches R & L (44/26) then 2 minute Max Russian KB Swings
Today’s WOD Barbarian Squats Strength WOD A1. 4 x5 Pendlay Row (65%, 70, 75, 75, 80) A2. 3 x 10 Strict Toes to Bar (Scale to Leg Raise or Knee Raise) WOD 1 minute each station A. Barbarian Squats (25/15) B. Airdyne Sprint C. Pistols D. Pallof Press E. GHD Back Extensions 3 Rounds Barbarian…
Today’s WOD 400m Trials and AMRAPS. Strength WOD A1. 4 x 10 Floor Press (75 % 1RM) A2. 3 x 400m Run (at 1/4 mile time) *practice POSE running and maintain 400m Pace WOD (workout of the day) 5 KB Thrusters R&L (44/26) 10 Push Ups 10 Abmats 10 Ring Rows 7min AMRAP Repeat 1X…
Today’s WOD Split Squats and Snatches Strength WOD 4 x 10 Bulgarian Split Squats -work up to a heavy starter, use the same weight for all 4 – Use heavy KB/DB per hand In the back squat, the limiting factor is typically the lower back. In the front squat, it’s the upper back. In the…