7.30.15 Box Brief
Charles Poliquin on Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive The Time Ferris Show – CLICK HERE “The rule is: the basics are the basics and you can’t beat the basics.” – Charles Poliquin Charles Poliquin (@strengthsensei) is one of the best known strength coaches in the world. He has trained elite athletes […]
Thursday 7.30.15 WOD
Announcement: Beach WOD 8.1.15 Cancelled Surf competition at the beach Dynamic Effort Lower Strength Front Squat (6×3 @ 75% 1RM w/ 3sec. pause) WOD “The Toxic Waltz” 12-9-6 Squat Snatches (135,95) Bar Muscle Ups **1 Bar MU = 2 C2B + 2 Diamond Push Ups **15min Time cap $ Out 5×20 Standing Banded Oblique Twist […]
Thursday 7.30.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 75% 1RM w/ 3sec. pause) WOD “The Toxic Waltz” 12-9-6 Squat Snatches (135,95) Bar Muscle Ups **1 Bar MU = 2 C2B + 2 Diamond Push Ups **15min Time cap Special Strength 3×15 Overhead Axle Bar Walking Lunges **each leg Special Strength 3×12 Single Leg Hip Bridges, Weighted […]
Protected: 7.29.15 WOD NOTES
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7.29.15 Box Brief
Wednesday 7.29.15 WOD
Skill Transfer Work • Gymnastics Kip • Kipping Pull Up • Chest to Bar • Bar Muscle Up • Kipping Rope Climb WOD “Walk Like An Egyptian” 1000m Row 30 Box Jumps (24,20) 50m Farmers Carry (70,55) 800m Row 30 Box Jumps 50m Farmers Carry 400m Row 30 Box Jumps 50m Farmers Carry **Farmers Carry […]
Wednesday 7.29.15 Competitor WOD
GWOD + Dynamic Oly Weightlifting Clean Ladder: 2 Minute AMRAP (rounds) 3 sets: (185/125) (215/145) (245/165) (265/175) (285/185) (305/195) *Or scale as needed, climb as high as you can, stop, 3min rest and repeat x3 **Courtesy of CF Conjugate WOD “Walk Like An Egyptian” 1000m Row 30 Box Jumps (24,20) 50m Farmers Carry (70,55) 800m […]
Protected: 7.29.15 WOD NOTES
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Tuesday 7.28.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM w/ 3sec. pause) WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps $ Out 5×12 Weighted Zercher Barbell Sit Ups w/ Feet Anchored **Video shows decline, do not perform declined, anchor feet under […]
Tuesday 7.28.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM w/ 3sec. pause) WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps Special Strength 5×5 Muscle Snatch **Build across Special Strength 4×15 Banded Low Rows **Seated on the ground, Suspend a pvc inside […]
