Thursday, April 10, 2014
There are still a few spots open for our training camp with Elisabeth Akinwale this weekend.
Click on the picture for details.
Volume training
Flex in the City – WOD 2
20 Minutes to establish a 1RM of the following complex:
1 Power clean + 1 Hang clean + 1 Push press +
1 Power clean + 1 Hang clean + 1 Push jerk +
1 Power clean + 1 Hang clean + 1 Split jerk
Wednesday, April 9, 2014
There are still a few spots open for our training camp with Elisabeth Akinwale this weekend.
Click on the picture for details.
Strength
Squat
Conditioning
3 Rounds for time of:
5 Muscle ups
20 Pistols (alternating)
Tuesday, April 8, 2014
There are still a few spots open for our training camp with Elisabeth Akinwale this weekend.
Click on the picture for details.
Skill / Strength
Hang snatch
Conditioning
For time.
5 Rounds of:
1 Power clean + 3 Hang power cleans + 2 Push jerk
Run 200m
-THEN-
Rest 2 minutes
5 Rounds of:
1 Power clean + 3 Hang power cleans + 2 Push jerk
Run 200m
Monday, April 7, 2014
There are still a few spots open for our training camp with Elisabeth Akinwale this weekend.
Click on the picture for details.
Rest / Make-up / Mobility
Sunday, April 6, 2014
There are still a few spots open for our training camp with Elisabeth Akinwale this weekend.
Click on the picture for details.
Strength
Squat
Conditioning
“Chest to Bar Cindy”
AMRAP in 20 minutes of:
5 CTB pull ups
10 Push ups
15 Squats
Saturday, April 5, 2014
For total time:
Row 1,000m
50 Wall ball (20#/14#)
Rest 2 minutes
-THEN-
3 Rounds of:
10 Box jumps (24″/20″)
10 Toes to bar
Thursday, April 3, 2014
Volume training
Conditioning
“Heavy, Chest to Bar Helen”
3 Rounds for time of:
Run 400m
21 KB swings (70#/55#)
12 CTB pull ups
Wednesday, April 2, 2014
Strength
Squat
Conditioning
5 Rounds of:
1:00 Max calorie row
1:00 Max Double unders
Rest 1 minute between rounds
Tuesday, April 1, 2014
Skill / Strength
Hang snatch
Conditioning
For time.
5 Rounds of:
1 Snatch grip deadlift + 3 Hang snatch + 5 Overhead squats
Run 200m
-THEN-
Rest 2 minutes
5 Rounds of:
1 Snatch grip deadlift + 3 Hang snatch + 5 Overhead squats
Run 200m
