Wednesday 9.23.15 WOD
Announcement • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Knee Jumps (Max max weight) Score Max Weight **Scale to height WOD “Yes I Can-Can” 3 Rounds 100m Farmers Carry (75,55) 20 Wall Balls (20,14) 20 Pistols (L+R=2) **Farmers Carry: DB in each hand $ Out 100 Standing Banded Ab Crunches
Wednesday 9.23.15 Competitor WOD
Announcement • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Knee Jumps (Max max weight) Score Max Weight **Scale to height Strength Snatch (Score heavy single) 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85%x1, 90%x1, then a Heavy Single WOD “Yes I Can-Can” 3 Rounds 100m Farmers Carry (75,55) 20 Wall Balls (20,14) 20 Pistols (L+R=2) […]
Wednesday 9.23.15 WOD NOTES
Explosive Strength Mobility: 6min 3min each side couch stretch + mini WOD of KB swings to prepare for knee jumps Dynamic Warm Up: 5min + mini WOD Use the speed ladder today to prep Athletes neurological for the knee jumps. Mini WOD: Unbroken KB Swings 20-10-5-10-20 **Use a moderate weight, Men : 55 or 45, […]
Tuesday 9.22.15 Box Brief
WheyCo Protein will be at the Boxes this week handing out samples. Let them know what you think. Tuesday 5-7pm @ Main Line – Ardmore Wednesday 5-7pm @ Main Line – Wayne WheyCo Protein is a subscription based protein supplier. Every month we ship out quality supplements for less. Simple is better. CHOOSE YOUR PLAN Why We […]
Tuesday 9.22.15 WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Dynamic Effort Upper Strength Push Press (6×3 @ 70% 1RM) WOD “Congeniality is My Middle Name” 5 Rounds 400m run 15 Push Press (95,65) **20min time cap $ Out 4 Rounds 30sec. on 30sec. Off Partner Med Ball Tosses (20,14)
Tuesday 9.22.15 Competitor WOD
Dynamic Effort Upper Strength Push Press (6×3 @ 70% 1RM) WOD “Congeniality is My Middle Name” 5 Rounds 400m run 15 Push Press (95,65) **20min time cap Special Strength 3×15 Weighted Push Ups Special Strength 3×15 Standing Banded LAT Pull Down https://instagram.com/p/o8uc6cHwmJ/?taken-by=lauraphelpssweatt Special Strength 3×8 Barbell Upright Row, against max band tension $ Out 4 Rounds […]
Tuesday 9.22.15 WOD NOTES
@ ML, drop 1/2 of rings for mobility Dynamic Effort Upper Mobility: 6min We will use this mobility for the next 3 weeks. Complete the first 2 movements in the video using rings. 3min each movement. 0:00 – 2:06 http://www.mobilitywod.com/daily/friday-april-24th-2015/ Dynamic Warm Up: 5min Refer to 9.21.15 warm up notes. Strength: 15min Push Press (6×3 @ […]
9.21.15 Box Brief
Lifestyle Challenge Starts in 9 Days! Sign Up at the Box Starting Wednesday 9.23.15 Still not sure about jumping in??? Check out last years testimonial videos. [/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
Monday 9.21.15 WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap $ Out Assault Bike 50 Cals
Monday 9.21.15 Competitor WOD
Announcement Lifestyle Challenge Starts October 1 Nutrition Seminar 10.10.15 Max Effort Lower Strength Front Squat (3RM ) WOD “1/2 Robbo” 750m Row –Then– 10-8-6-4-2 Power Cleans (155,105) Muscle ups –Then– 750m Row **1 MU = 1 jumping MU or 1 C2B + 1 Push Up **20min time cap Special Strength 3×8 Bulgarian Split Lunge for Max […]
