Posts from April 2015

Olympic Lifting Focus: For QUALITY Front squat (from Box) by feel x2x5     Single Sport Endurance[…]

Strength: Box Squat x2x12 @ 50%   Strength & Conditioning: TABATA: Prowler 10# KBS 1.5/1pd   Single[…]

Strength: BN Push Press 5-5-3-3-1-1   Strength & Conditioning: 10 rounds: 3 Power Snatch 135/95# 15 Wallballs[…]

Strength: 3 Position Clean 5 sets @ 65%   Strength & Conditioning: “Fran” 21-15-9 Thrusters 95/65# Pull[…]

REST DAY     Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 1200m[…]

Technique: Freestanding Handstand Push Up   Team WOD: teams of 3 20 min AMRAP TIMER: 7 Deadlifts[…]

Strength: Weighted Chin ups x2x10 @ 70%   Strength & Conditioning WOD: “NANCY” 5RDS 400m run 15[…]