TUESDAY 1.13.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM ) WOD “YOLO” 5 Rounds 5 Power Cleans (135,95) 4 Front Squats 3 Push Jerks 2 Bar Muscle Ups **1min Rest, mandatory at the end of each round **Score your slowest round **20min time cap Extra Credit 3×20 Ab Fall Outs http://conjugatefitness.wistia.com/medias/pbdskvq268 Announcement Saturday, 1.17.15 – […]
Tuesday 1.13.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM ) WOD “YOLO” 5 Rounds 5 Power Cleans (135,95) 4 Front Squats 3 Push Jerks 2 Bar Muscle Ups **1min Rest, mandatory at the end of each round **Score your slowest round **20min time cap Special Strength 3 x 12 Banded Strict Pull Ups with micro […]
Monday 1.12.15 WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Extra Credit 4min Superman hold for max time Complete 20 sit ups every time you break
Monday 1.12.14 Competitor WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Special Strength 3×15 Walking Good Mornings http://conjugatefitness.wistia.com/medias/qg15guc74n Special Strength 3×8 Each Leg Single Legged Barbell Hip Bridge http://conjugatefitness.wistia.com/medias/n60shqvn8s Abs/Core 4min Superman hold for max time Complete 20 sit ups every time you break Finisher/Recovery […]
Sunday 1.11.15 WOD
Explosive Strength Strength Snatch Complex (Hip Squat Snatch + Hang Squat Snatch) **Work to a heavy, no misses allowed **Focus is on opening hips and pulling under bar WOD Last completed 10.3.14 EMOM for 15min Min 1: 7 Cleans Min 2: 7 Split Jerks Min 3: 45sec Hollow Rocks **Repeat rounds until the 15min is complete […]
Sunday 1.11.14 Competitor WOD
Rest Day
Saturday 1.10.14 Box Brief
7 Simple Exercises That Undo the Damage of Sitting If you’re like most men living and working in a techno-service economy, you probably spend a good deal of your day sitting down. You go from the kitchen table to your desk at work to your chair in front of the TV. But as we’ve discussed before, […]
Saturday 1.10.14 WOD
“The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed for your team Extra Credit Have a Great Weekend!
Saturday 1.10.14 Competitor WOD
Strength Snatch Blocks (1RM, bar below knee height) WOD “The Donger” Teams of 3 EMOM for 24min 1. 2 Rope Climbs 2. 25 MB Sit Ups (14,10) 3. Max Calorie Row **Score total calories rowed for your team
Friday 1.9.14 WOD
Dynamic Effort Upper Strength Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM + 10#) If you fail, decrease weight by 5# and complete only normal and narrow grip WOD “Dude looks like a lady” In 6min complete: 15-12-9 Thrusters (95,65) C2B In 5min complete: 12-9-6 Thrusters C2B In 4min complete: 9-6-3 Thrusters […]
