by abegayleisip | Dec 19, 2021 | Uncategorized
6Hang Squat Clean (- Establish a 3 RM for the day)Clean Grip Deadlift (3 Clean Deadlift x 3 Sets @90% 1RM Clean)Metcon (2 Rounds for reps)Winter Wonderland 21-15-9 Push Press (95/65) Pull-Ups – At 10:00- 15-12-9 Shoulder to Overhead (135/95) Chest to Bar Target...
by abegayleisip | Dec 19, 2021 | Uncategorized
6Bench Press (5 sets: 10 reps)Barbell Incline Bench Press (4 sets: 10 reps)*Build to a moderate weight and stay the same or build across all sets. Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60...
by abegayleisip | Dec 16, 2021 | Uncategorized
12.17Metcon (Time)For Time 3 Rounds 30 cal Bike 30 KBS 1min rest
by abegayleisip | Dec 16, 2021 | Uncategorized
3Metcon (Time)Ivan Drago 10-8-6-4-2 Wall Walk 5-4-3-2-1 Rope Climbs or Strict Pull-ups (30-24-18-12-6) Dumbbell Farmer Carry (2×50/2×35) after each round * TARGET SCORE Target time: 14-16 minutes Time cap: 20 minute STIMULUS and GOALS Stimulus for this...
by abegayleisip | Dec 16, 2021 | Uncategorized
12.03Shoulder Press (5 sets: 5 reps)*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading. Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low...
by abegayleisip | Dec 15, 2021 | Uncategorized
2Shoulder Press (1×10)Shoulder Press: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.Metcon (AMRAP – Rounds and Reps)"If He Dies, He Dies." 10 min AMRAP 10 Box Jumps (24/20)...
