Blog
Jueves 10/10/2019 -SHINE ON YOU CRAZY DIAMOND-
Warmup: - 3 x 1´Pizza Game Gymnastics: 8´Emom - Strict Pullups: *pick a number of strict PullUps that you can maintain as an unbroken set across the 8 rounds. WOD: For Time. 40´CAP - 1000m Run - 40x Box Jumps with 60.0cm / 50.0cm - 40x Kettlebell Swings with 24.00kg /...
Martes 08/10/2019 -ONE OF MY TURNS-
Warmup: - 10x BearComplex Strength: E2mom for 10´ Cleans: *CLEAN DEADLIFT *Sets 1-2: 7 @ 100% of 1RM Clean *Sets 3-5: 5 @ 100% WOD: 30´Amrap - 12x Toes to Bar - 8x Deadlifts with 100.00kg / 70.00kg - 6x Burpees over the bar - 50x Double Unders
Lunes 07/10/2019 -SIR CHARLES-
Warmup: 400m, then 3 x... - 25 A/Squats - 15 Dislocates - 5 InchWorm Strength: E3mom for 12´ - Front Squats Set 1: 5 @ 60% Set 2: 5 @ 70% Set 3: 5 @ 70% Set 4: 5 @ 70% Strength: BURNING BOULDERS (90" Rest between) - Push Press: *30s AMRAP Alternating Dumbbell push...
Viernes 04/10/2019 -GOODBYE BLUE SKY-
Warmup: - Foam roller and Snatch Prep Strength: E2mom for 8´ - Snatch High Pull: *Sets 1-2: 7 @ 85% of 1RM Snatch *Sets 3-4: 5 @ 90% of 1RM Snatch Strength: E2mom for 12´ - Snatches: 1 POWER SNATCH + 1 SNATCH + 1 OVERHEAD SQUAT *Sets 1-2: 65% (of 1RM Snatch) *Sets...
Jueves 03/10/2019 -ANOTHER BRICK IN THE WALL-
Warmup: 3 x... - 200m - 25 Jumping Jacks - 15 Dislocates - 5 Burpees Gymnastics: E2mom for 16´alt (4 sets each alternating) - 3x Strict Press + AMRAP Push press w/ 3-4s negative each rep - 3x Weighted Pullups + AMRAP bodyweight pull-ups w/ 3-4s negative *Start both...
Miércoles 02/10/2019 -Weekly Bday-
Warmup: 10x BearComplex Strength: - E2mom for 12´. 3 position clean (Floor, knees, mid-thigh – unbroken complex) Cleans *Sets 1-2: 65% *Sets 3-4: 70% *Sets 5-6: 75% Strength: E2mom for 10´ - 3x Jerk *Sets 1-2: 70% *Sets 3-5: 75% WOD: 6 Rounds - 400m Run - Bear Complex...