Month: April 2021

STRICT PRESS *All percentages based on 5 Rep Max Strict Press*Every 1:30 x 5 sets:1 Tempo Strict Press (Regular Speed Up, 4s Down)2 Strict Presses*All sets done @ 90%*Then…1 set:Max Reps Strict Press @ 70% METCON EMOM 10:Min 1 - 5 Touch and Go Power CleansMin 2 - 2 Lengths...

OLYMPIC LIFTING Every 2:00 x 5 sets:3 Position Squat Clean (Mid Thigh, Low Hang, Floor)Sets 1-2 @ 60%Sets 3-4 @ 65%Set 5 @ 70% of 1 Rep Max Squat Clean METCON

OVERHEAD SQUAT *All percentages based on :15s Overhead Squat Hold* Every 1:30 x 5 sets: 1 Pausing Overhead Squat Set 1-3 @ 85% Set 4-5 Build as you see fit Pauses: :3s at Quarter Squat :3s at Just Above Parallel :3s at Bottom :3s at Just Above Parallel :3s at...

FLOOR PRESS *All percentages based on 5 Rep Max Floor Press*Every 1:30 x 3 sets:1 Tempo Pausing Floor Press (4s Down, 2s Pause, Regular Up)1 Tempo Bench Press (4s Down, Regular Up)1 Floor Press*All sets done @ 90%*Then…1 set:Max Reps Floor Press @ 70% METCON “Handle with Care”AMRAP 15:30 Double...

BACK SQUAT WAVES *All percentages based on 5 Rep Max Back Squat*Every 1:30 x 9 sets:Wave #1:7 Back Squats @ 65%5 Back Squats @ 70%3 Back Squats @ 75%Wave #2:7 Back Squats @ 70%5 Back Squats @ 75%3 Back Squats @ 80%Wave #3:7 Back Squats @ 75%5 Back Squats @...

STRENGTH BENCHMARK 12 minutes to build to:5-Rep Max Strict Press*WARM UP SETS:10 x Empty Barbell5 @ Light Weight2 @ Moderate Weight2 @ Moderate/Heavy Weight1-2 @ Heavy Weight METCON “Who’s That Lady”AMRAP 20:15/12 Calorie Echo Bike1 round of “Cindy”3-6-9-12-15… Power Clean and Jerks (135lb/95lb)*1 round of “Cindy”:5 Pull Ups10 Push Ups15...

STATIC HOLD BENCHMARK 10 minutes to build to a heavy::15s Overhead Squat Static HoldMODIFICATIONSOverhead Squat Hold-Front Squat Hold METCON “Clean Shave”5 rounds for time:10 Box Jump Overs (24”/20”)10 Hang Squat Snatches (95lb/65lb)CASH OUT: 5 Lengths Barbell Overhead Walking LungesTIME CAP - 12:00MODIFICATIONSBox Jump Overs-Squat JumpsHang Squat Snatches-Hang Squat CleansBarbell Overhead...

STRENGTH On the minute x 10:2 Box Squats @ 55% of 5 Rep Max Back Squat ODD OBJECT CONDITIONING For time:10-8-6-4-2Single Dumbbell Power Cleans per Arm (50lb/35lbs)40 Double UndersTIME CAP - 12:00MODIFICATIONSDouble Unders-1.5x Single Unders-Line Hops ACCESSORY WORK Every 3:00 x 4 sets:10 Weighted Sit Ups (Heavier Dumbbell)10 Weighted Sit...

STRENGTH Every 1:30 x 6 sets:2 Tempo Front SquatsTempo: 5 seconds down (no pause)Set 1 @ 50%Set 2 @ 55%Set 3 @ 60%Sets 4-6 @ 60-65% of 1 Rep Max Front Squat METCON “Emergency Brake”Working through 8 rounds of 2:00 on, 1:00 off:For time:30/24 Calorie Echo Bike30 Power Cleans (115lb/85lb)30/24...