Happy Halloween
Strength:
we are working a little heavier,accumulating volume at a medium/heavy
weight. These are 3 “tng” dead lifts. Unless your D.L % is 400+ or ladies 250+, build that forearm strength and use a regular…
Gymnastics:
Partner up for this one, its a “you go i go” completing all the reps each. Challenge yourself with bands. if the ring dips are to complicated then use the bench…
Strength:
– The main focus is finding a new one rep max. dont rush through the process, take your rest periods seriously, like last week dont just come in and foam roll,…
2 rounds: w/partner
1,000m run(each)
50 D.B thrusters(each)
25 burpees over d.b(each)
-rest 2minutes-
the run is in incraments of
200meters
2 rounds:(with a partner)
1,000m row(each)
50 thrusters 95/65(each)
50 bar facing burpees(each)
-rest 3minutes-
Strength:
These are all one big superset, so lunges right into pull aparts right into FLR. FLR’S
are forward leaning rest. These are old school military shoulder/core burners they use to do.Make sure…
Strength:
Pick your weight for the strict press but make sure it is sustainable for all 5×4.
Metcon:
Dont let this wod fool you, if the power cleans are a weight that you preform…
Strength:
These are rising sets, if your feeling strong and want to go heavy, go for it! But dont treat this like a 1rm. Heavy and confident is and looks alot different…
Metcon:
Having a little bit of fun today, the syncro air squats need to be done together at the same time,everything else you can split up how ever you would like. Power snatches should be a…
Strength:
to some this might feel impossible,get in early, dont foam roll before,work on your squat. get some squat therapy in, your body wont allow you to get into a position it…
