Shhhh… should I tell them there are more burpees with boxes in their future? 1 RM Clean & Jerk Then… 10 RFT 6 SB Sq Clean (40/30) 3 Burpee Box Jumps (24/20) “Your personal growth is the only… Read more »
Michael getting some feedback from Mitch on his swings. 1RM Deadlift Then AMRAP3 Russian Swings (24/16) “It ain’t over ’til it’s over.” – Yogi Berra
Jon knocking out hollow rocks this past weekend. 1 RM Squat Snatch Then buy out: 100 Hollow Rocks “Winning isn’t everything, but wanting to win is.” – Vince Lombardi
Warm up session from earlier in the week. Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang … Read more »
Time to test that strength to see how much you can Clean & Jerk today. Strength 1RM Clean & Jerk Then 3min Hardstyle Plank “I may not be there yet, but I’m closer than I was yesterday.” –Jose… Read more »
Bring your big guns because today you’re gonna need them! Strength 15 – 20 minutes to find 1 Rep Max of Clean and Jerk Metcon 12 minute AMRAP 4 Squat Cleans (94/65) 8 Toes to Bar Thats… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!