Below you'll find a list of all posts that have been categorized as “WODs”
Strength: Competition & L2: Heavy Single Power clean then 7×1 @ 80% L1: Heavy Single Hang-Power clean then 7×1 @ 80% Conditioning: Competition: “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135#/95#) L2: 3 rounds for time of: 50 Squats 7 C2B 10 Power cleans (135#/95#) L1: 3 rounds for time of: 25 …
Strength: Competition & L2: Heavy single Rack Jerk (split) then 5×2 Rack Jerk (split) @ 70% L1: Heavy single Rack Jerk (split) then 5×1 Rack Jerk (split) @ 80% Conditioning: Competition: Run 800m 30x Power Cleans (155#/105#) Run 800m L2: Run 400m 30x Power Cleans (135#/95#) Run 400m L1: Run 400m 20x Hang Power Cleans (95#/65#) Run 400m Is your …
Strength: Deadlift 5×70% 3x 80% MRx90% Conditioning: Competition & L2: 3 Rounds of: 400m Run 30x Box Jumps (30″/24″) L1: 3 Rounds of: 400m Run 20x Box Jumps (24″/20″) Squats and deadlifts go hand and hand with each other. Check out this video of some ridiculous squatting.
Competion: 21-15-9 OH Squats (115#/80#) Burpee L2: 21-15-9 OH Squats (95#/65#) Burpee L1: 15-9-7 OH Squats (95#/65#) Burpee
Strength: Press 5×70% 3x 80% MRx90% Conditioning: Competition & L2: “JT” 21-15-9 HSPU’s Ring dips Push-ups L1: 21-15-9 Ring dips Push-ups
Competition & L2: Oly 15/12 @ 65% L1: Oly 15/12 @ 70% The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t …
Back Squat 5×70% 3x 80% MRx90% Conditioning: Competition: 800m run then 3 rounds of: 5x Front Squat (165#/115#) 15x T2B L2: 800m run then 3 rounds of: 5x Front Squat (135#/95#) 15x T2B L1: 800m run then 3 rounds of: 5x Front Squat (95#/65#) 15x Sit-ups Everyone can benefit from refining their squat mechanics . Check out “Developing your raw …
Deadlift 3×65% 5x 75% MRx85% Then All Levels: 4 Rounds of: 400m run 15 Burpees 25 Double-unders Top ten deadlift mistakes and how to fix with Dave Tate. Great read.
Competition: Squat Clean 10×1 (add weight each rep) L2: Power Clean 10×1 (add weight each rep) L1: Hang Power Clean 10×1 (add weight each rep) Then Competition: AMRAP 3: Squat Clean (185#/125#) rest 3 minutes AMRAP 3: T2B rest 3 minutes AMRAP 3: Ring Dips L2: AMRAP 3: Squat Clean (135#/95#) rest 3 minutes AMRAP 3: T2B rest 3 minutes …
Press 3×65% 5x 75% MRx85% Then Row 2km Recovery is super important. Take a look at this article to make sure your body performs optimally each workout.
