Category Archives: Featured

Tuesday

Posted on October 28, 2013 by admin

heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. Front Squat; 70/5, 75/3, 80/2, 85/1 conditioning 3 Rounds of Row 500M 6 Squat Clean (155,105) 12 TTB 30 Double Unders 3’ rest b/t rounds

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Monday

Posted on October 28, 2013 by admin

Heavy athletics A. C&J; 80/2+1, 85/1+1 x 4 B. Clean Pull; 90/3, 95/3 x 2 C1. Pendlay Row; 5 sets x 3 reps, rest 60 sec. C2. Box Squat; 3-3-3-3-3, rest 45 sec Core D. Core Not for time 3 … Continue reading →

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Posted on October 25, 2013 by admin

heavy athletics A. Front Squat; 70/5, 75/3, 80/2, 85/1 + Mixed modal map session @ 80% fill in the holes of movements that are low or you have missed the past training week.

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Friday

Posted on October 24, 2013 by admin

heavy athletics A. Bench press; 5-5-3-3 conditioning 7 rounds 5 TnG Power Snatch (AFAP) 6 Burpee (AFAP 7 C2B Pull Up Walking Rest 6 min b/t

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Thursday

Posted on October 23, 2013 by admin

heavy athletics A. C&J; 75/2+3, 80/2+2 x 3 B. Clean Pull; 85/4, 90/3 x 2 C. Back Squat; 75/3, 80/2, 85/1 x 2 conditioning D. EMOM x 20 Even minute – 10 Russian KB swing Odd minute – 8-10 Box … Continue reading →

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Recovery & Restoration Day

Posted on October 22, 2013 by admin

Active Recovery Day A. Aerobic Restoration 20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace: B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * … Continue reading →

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Tuesday 10212013

Posted on October 21, 2013 by admin

heavy athletics A. Push Press x 2 + Push Jerk x 1; 3-3-3-3 B. 1 ¼ Front Squat x 2 OTM x 5, rest 90 sec. conditioning 3 rds AMRAP/rest 3’ b/t rounds 10 Power clean (@80-85% 1RM PC) 15 … Continue reading →

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Let’s start the week off right

Posted on October 20, 2013 by admin

Heavy athletics A. Snatch; 80/2 x 6 Gymnastics Skill B. Muscle up ladder; OTM x 15 Minute 1 complete 1 muscle up Minute 2 complete 2 muscle ups Minute 3 complete 3 muscle ups Once you fail restart the ladder … Continue reading →

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One more test lift

Posted on October 16, 2013 by admin

heavy athletics A. Snatch; work to a heavy single in 20 min. let speed and mechanics dictate how heavy to push. B. Snatch pull; 100%/2 x 3 C. Front squat; 65/8 x 4 Conditioning AMRAP 6 6 OHS 9 Burpee … Continue reading →

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Another step forward

Posted on October 15, 2013 by admin

heavy athletics A. Back sqaut; work up to a 1rm B. Push press; 3-3-3-3 C. Conditioning AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder can you go) Thruster (135/95) c2b pull up rest 4′ AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder … Continue reading →

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