5 RNFT – BACK ATTACK!– 10R/10L SAKB rows– 10 alt. single-leg push-ups– 10 alt. SAKB dead clean & press– Rest 60 seconds REST 3 MINUTES 5 RNFT – RUMP PUMP!– 10 DxKB deadlifts– 50 ft. DxKB farmer walk– 10 Russian KB swings – 50 ft. DxKB farmer walk– Rest 60 seconds REST 3 MINUTES AMRAPContinue reading “WOD 03.16.20”
Category Archives: Uncategorized
WOD 07.19.19
METCON – “ALL THE EMOMZ: PART DEUX” EMOM 6– 6 DPU burpees EMOM 6– 12 American KB swings EMOM 6– 12 alt. SAKB dead clean and press EMOM 6– 12 American KB swings EMOM 6– 6 DPU burpees Rx: 24/12kg KB Today will be 5 EMOMs back-to-back – no rest in between each. Post weightContinue reading “WOD 07.19.19”
WOD 07.17.19
STRENGTH – ANTAGONIST SUPERSETS 5 RNFT– 8 DxDB flat bench press @ 70%*– 8R/8L SADB strict rows**– Rest 90 seconds 3 RNFT– 8 DxDB incline bench press***– 8 inverted rows *Use approximately 70% of your 1RM (if you know it); if not use your 10RM.**Use the same weight as your bench sets***Use 20% less thanContinue reading “WOD 07.17.19”
WOD 07.15.19
METCON – 8 RNFT 8 DxDB RDLsRest 10 seconds8 DxDB flat bench pressRest 10 seconds8 alt. SADB clean and jerksRest 10 seconds8 sit-ups*Rest 90 seconds Rx: 50/25+# DB Keep a consistent tempo and pace – RNFT workouts shouldn’t be done with a pedal to the metal attitude. Move with intention and be mindful of yourContinue reading “WOD 07.15.19”
WOD 07.12.19
STRENGTH Find 5+RM on DxDB incline bench press Rest 2-3 minutes between efforts after 2-3 warm-up sets. 5+ means that you probably could get 6, maybe 7, if you were to reeeeeeeally grind it out – but we’re looking for a very good technical 5RM here with nearly perfect form. ACCESSORY SET A – 5Continue reading “WOD 07.12.19”
WOD 07.10.19
METCON – 10 RFT 10 Russian KB swingsRest 10 seconds10 hand-release push-ups (HRPU)Rest 10 seconds5R/5L SADB clean and jerkRest 60 seconds Rx: 32/24+kg KB and 50/25+# DB Today’s WOD is for time – although you won’t feel it like a typical RFT or AMRAP workout. There’s planned rest – take it! Be as explosive andContinue reading “WOD 07.10.19”
WOD 07.08.19
METCON – “ALL THE EMOMZ“ EMOM 5– 5 DxDB flat bench EMOM 5– 5 DxDB devils press EMOM 5– 100 ft. DxKB farmer’s walk EMOM 5– 5R/5L SADB rows EMOM 5– 5 DPU burpees EMOM 5– 10 American KB swings Rx as follows…– DxDB Flat Bench: 70/35+#– DxDB Devils Press: 35/15#– DxKB Farmer’s Walk: 32/24+kg–Continue reading “WOD 07.08.19”
WOD 07.05.19
METCON – 10 RNFT – E2M 10 DxDB flat bench press 100 ft. DxKB farmer’s walk Rx: 50+/25+# DBs and 32/24+kg KBs REST 2 MINUTES METCON – 5 RNFT – E2M 5R tempo SAKB rows (30X0)5L tempo SAKB rows (30X0)5 DPU burpees Rx: 24/12kg KB Today will be two METCONs back-to-back with a short restContinue reading “WOD 07.05.19”
WOD 07.03.19
STRENGTH – RPT Block PUSH MOVEMENT – Incline DB Bench– Warm-up weight x 6– Warm-up weight x 6– Heaviest set x 4-6– Drop weight by ~10% from heaviest set x 6-8– Drop weight by ~10% from second set x 8-10 PULL MOVEMENT – (Weighted) Strict Pull-Ups– Heaviest set x 6-8– Drop weight by ~10% fromContinue reading “WOD 07.03.19”
WOD 07.01.19
You might notice a change in intensity for the workouts starting today – that’s because ol’ Coach Clayster is dialing back the intensity in order to aid my own fat loss efforts. I believe that intensity can be and should be kept higher when fuel (aka food) is more abundant – which isn’t the caseContinue reading “WOD 07.01.19”
COACH CLAYSTER 