Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call
Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

By

Siteplicity

WOD for 081919

August 19, 20190
Skill: Deadlift Positioning Deadlifts (60-70%… focus on speed and positions) Every 90 secs x 6 sets 3 Halting Deadlifts @ 60-70% *Pause for 2 secs @ just off the floor and above the knee Conditioning: 9 Min AMRAP 36 Double Unders 12 Deadlifts 24 Situps Comp: (315/225), 16 Toes 2 Bar Fitness: (225/155), 24 Situps...
Read More

WOD for 081919

August 18, 20190
Skill: Thruster Mobility and Practice Strength: Thruster 12 Mins to build to a Heavy Triple Thruster (from the rig) Partner Frantasy Camp Against 15 Mins… For TIme: 21-15-9 Thrusters Pullups Rest 2:00 15-12-9 Thrusters Chest 2 Bar *Barbell Gets heavier after the rest break *Split work as desired Comp: (115/80)(135/95) (C2B, Bar Muscle Ups) Fitness...
Read More

WOD for 081619

August 15, 20190
Skill: Barbell Cycling Tips Strength: Barbell Cardio (Power Clean and Jerk) 10 Min to Establish a 5RM Unbroken Power Clean and Push Jerk *Start around 50% and build Condtitioning: 20 MIn Flow “AMRAP @ Conversational Pace” In any order: 100 M Farmers Carry (2 KB’s) 500/400 M Row 5 Sandbag Over the Shoulder 1:00 Plank...
Read More

WOD for 081519

August 14, 20190
Skill: HSPU & HS Walking Strength:  Gymnastics Push/Pull Every 3 mins x 4 Sets :20-:30 Ring Support (or Ring Plank/Plank) 8-10 Inverted Bar Rows :15-:20 Hand Stand Hold (Wall Facing) or HS walk x Length of Rig Conditioning: 10-9-8-7-6-5-4-3-2-1 (13 Min Cap) Strict HSPU Goblet Squat Comp: Strict HSPU, Double KB Front Rack Squats  (70/52 each) Fitness:...
Read More

WOD for 081419

August 13, 20190
Skill: Chest 2 Bar Pullups Strength: Push Press + Push Jerk + Split Jerk Every 2:00 x 5 sets 1 Push Press + 1 Push Jerk + 1 Split Jerk *Work between 70-80% of 1RM Push Press or Push Jerk (whichever is higher) *If the split jerk is a huge limiter you can do 2...
Read More

WOD for 081319

August 12, 20190
Bench Press Technique Tips Strength: Bench Press/Row  (18 Min Clock) 4 Rounds: 3 Bench Press with a 2 sec pause on the chest, Increasing 15 each arm Single Arm DB Row Rest 2:00 b/w sets Condtioning: EMOTM x 12 Mins 1)DB Bench Press x 10 reps (2 reps from failure) 2) 100 M Sprint 3)10-20 “AB”...
Read More

WOD for 081219

August 11, 20190
Strength: Back Squat Every 2 Mins x 4 sets 2 Backsquats increasing to 80-85% Rest/Change Weights 3:00 Drop Sets: Every 3 min x 2 sets 10-12 Backsquats @ 60% Conditioning: 21-15-9 (7 Min Cap) Russian KBS -50 Double Unders After Each Set- Comp: 70/52 (Am Swings), 100 Double Unders Fitness: 50/35, 50 Double Unders GPP:...
Read More

WOD for 081019

August 9, 20190
Saturday August 10th 2019 Today’s workout is mostly teams of 2… but for the first part we are going to have you join forces with your other favorite two people in the class to complete a little bit of runnin’  Teams of 4! 4×400 meter Relay (12 Min Cap) EMOTM (Including Min 0): 15 Air...
Read More

WOD for 080919

August 8, 20190
Skill: Hollow Position in the Strict Pullup Strength: Strict Pullups + Core Every 2:00 x 4 sets 3-10 Strict Pullups (1 UB Set) (2 short of failure) :20 Hollow Hold :20 Arch Hold Conditioning: With a Partner.. Alt. Rounds for 10 Total Rounds (16 Min Cap) 10 Toes 2 Bar Sandbag Carry x Down and...
Read More

WOD for 080819

August 7, 20190
Strength: Front Squat + Front Rack Lunge (12 mins) 3 sets: 10 alt. Front Rack Lunges + 5 Front Squats.. increase weight each set Conditioning: Against 18 Mins… 3 Rounds: 15 Wallballs 10 DB DL 5 DB Hang Power Cleans -Rest 2:00- 2 Rounds: 20 Wallballs 15 DB DL 10 DB Hang Power Cleans -Rest 2:00-...
Read More
1 … 56 57 58 59 60 … 419