Category Archives: Uncategorized

STRENGTH – RPT Block PUSH MOVEMENT – Standing SAKB OHP – Warm-up weight x 6 (R/L)– Warm-up weight x 6 (R/L)– Heaviest set x 4-6 (R/L)– Drop weight by ~10% from heaviest set x 6-8 (R/L)– Drop weight by ~10% from second set x 8-10 (R/L) PULL MOVEMENT – SAKB Kroc Row– Heaviest set xContinue reading “WOD 06.07.19”

STRENGTH – RPT Block PUSH MOVEMENT – Barbell Push Press– 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 – DxKB Row-Row Sumos– Heaviest set x 6-8– Drop weight by one KBContinue reading “WOD 06.05.19”

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 06.03.19”

Primer: Today begins a new strength block with an emphasis on Reverse Pyramid Training (RPT) for strength. Traditionally, when a pyramid rep scheme is used for strength training you move from more reps at lighter weight to fewer reps at a lower weight with your top set being last; with RPT you do the…uh…reverse DUH!Continue reading “WOD 06.01.19”

METCON – 5 RNFT – AMRAP 3:REST 1 3 DxDB devils pressRun 40 yds/120 ft.12 alt. SADB snatchRun 40 yds/120 ft.6 KB tatersRun 40 yds/120 ft.(12 burpees)(Sprint 120 yds/360 ft.) Rx: 35/20# DBs for devils press; 50/25# DB for snatch; 24-32kg KB for taters AMRAP 3:Rest 1 means you do as much work as youContinue reading “WOD 05.30.19”

STRENGTH – ANTAGONIST SUPERSETS 4 RNFT – E2M– 8 DxDB incline bench– 8R/8L SADB Kroc rows METCON – 4 RNFT – E4M 16 Russian KB swings8 SADB clean & jerk (R)4 SADB OH walking lunge (R)16 Russian KB swings8 SADB clean & jerk (L)4 SADB OH walking lunge (L) Rx: 50+/25+# DBs and 32+/24+kg KBsContinue reading “WOD 05.29.19”

METCON A – 8 RNFT BurpeeSAKB dead snatchSAKB thruster All three movements performed in succession is one rep; one round is 5 reps on the right then 5 reps on the left. Rest 60 seconds between rounds. METCON B – 4 RNFT 30 seconds max SAKB clean & jerk (R)30 seconds max SAKB clean &Continue reading “WOD 05.27.19”

ENDURANCE – 8 RNFT Run 400m @ 80% effortRest 60 seconds These are not 400m sprints, but they’re also not pleasureful jogging. Build the engine. Post 400m times in the comments.

Primer: Today is one of the select few days that barbells will be used. While I don’t program them in a lot, I do believe they are useful and I will occasionally do barbell work – most of the time I avoid it due to prior injuries. But sometimes you just gotta getcha some! STRENGTHContinue reading “WOD 05.24.19”