Wednesday, December 07, 2016

Strength Back Squat 1x8 @67% 1x5 @77% 2x2 @ 85% 2x2 @95% MetCon Complete rounds for 20 minutes of: 5 pull-ups 10 push-ups 15 air squats 20 pulls on the rower *Score is total calories...

Tuesday, December 06, 2016

14 Minute Alternating EMOM Calorie Row (15/12)(10/7)(7/7) Burpees (15)(10)(5) MetCon FOR TIME: 50-40-30-20-10 KB Swings (Russian) (24/18)(22/16)(14/8) Hollow Rocks Upcoming Holiday Schedule Friday, the 23rd: Normal schedule + Oly will probably be that night at 5:30pm...

Monday, December 05, 2016

Kipping Pull Up Strength/Efficiency A. Spend 5-8 Minutes working on a sustainable submax pull up rep range and progression then B. For 10 Minutes EMOM perform PUPs practiced in part A *Shoot for a number of reps that the athlete can continue to do each minute without...

Friday, December 02, 2016

MetCon Open Workout 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power Cleans (145/100)(130/75)(95/65) 10 Toes to bar (As Rx)(K2E)(Hanging Knee Raise) 15 Wall Balls (20/14)(20/10...

Thursday, December 01, 2016

Strength Back Squats 2x5 @ 75% 2x3 @ 85% 2x2 @ 92.5% 2x1 @ 95% MetCon 9 Minute AMRAP of: 8 Ring Dips (Strict)(Static Bars)(Heavy DB Floor Press) 10 Overhead Squats (115/85)(95/65)(55/35) 12 Cal Row *The goal of the WOD is to go for unbroken sets of reps for each...

Monday, November 28, 2016

Strength Deadlift 2 x 6 @ 67.5% 2 x 3 @ 75% 3 x 1 @ 85% MetCon Open Workout 11.6 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Thrusters 3 Chest to bar Pull-ups 6 Thrusters 6 Chest to bar Pull-ups 9 Thrusters 9 Chest to bar Pull-ups...

Friday, November 25, 2016

Strength Back Squat 1x5 @ 75% 2x3 @ 80% 2x1 @87.5% MetCon As many rounds as possible in 15 minutes of 25 pull-ups 50-calorie row 20 overhead squats (95/65)(65/45)(45/25) 50 box jumps...