Max Effort Day
Squat 3x5
Press 3x5
Power cleans 5x3
Renegade Row 25m using 1/2 body weight dumbells
Monday, April 07, 2008
WOD
Conditioning Day
For Time
400m Wheelbarrow Run 40kg
Then 10 Rounds of
5 Pullups
10 Pushups
15 Squats
400m Wheelbarrow Run 40kg
Start and finish with the runs
Sunday, April 06, 2008
WOD
Conditioning Day
For Time
150 Kettlebell Snatches
Guys 24kg / Girls 12kg
Alternate every 5-10 reps for the sake of your hands !
WOD
Max Effort Day
Dumbell Snatch 5x5
Dumbell Squat Clean and Jerk 5x5
Dumbell Floor Press One arm at a time 5x5 L/R
Carry a bodyweight sandbag for 800m
According to famed strength researcher Vladimir Zatsiorsky, there are three ways to build strength:
• Lift a maximal load, which is known as the Maximal Effort Method.
• Lift a submaximal load as explosively as possible, which is known as the Dynamic Effort Method.
• Lift a submaximal load to failure, which is known as the Repeated Effort Method.
WOD
Conditioning Day
Complete as many rounds in 20 minutes as you can of:
Squat Clean 3/4 bodyweight, 6 reps
25 Double Unders
Tuesday, April 01, 2008
WOD
Max Effort Day
Clean and Jerk 5x2
Power Snatch 5x2
Headstand Leg lifts 5x5
Congratulations to Mike Shaw on his first MUSCLE UP last night !
Monday, March 31, 2008
Sunday, March 30, 2008
Friday, March 28, 2008
WOD
Max Effort Day
Over Head Squat 5x5
Power Clean 5x3
Weighted Pullups 5x5
Plank holds front and side 2 sets to failure
Thursday, March 27, 2008
WOD
Conditioning Day
20 Min For Max Rounds Of
5 Pullups
5 Dumbell/Kettlebell Snatches 30% BW
5 Big Box Jumps (waist height at least)
WOD
Max Effort Day
Back Squat 5x3
Snatch Grip Deadlift 5x3
Hand Stand Pushups 3 set stoping just short of failure
L-Sit 1 Min total
*If your currently unable to do a HSPU work a heavy press for 5x3 and spend 10 min practicing handstands.
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