deadlifts

  • Tuesday, June 14, 2016

     

    WOD Prep

    Pull Ups (10 Mins)

    1st

    10 Kipping Pass Throughs
    10 Ring Rows
     

    2nd 

    6 Min EMOM

    1 Strict Pull-up —> scale to jump to negative lower
    1 Chest to Bar Pull-up —> scale to 2 jumping chest to bar
    1 Strict Pull-up —> scale to 1 kip + 1 knees to chest

    Power Clean (15 Mins)

    1x5
    1x5
    1x5
    1x3
    1x3
     
    * Add load each round
    * Go over working weight for the set of 3’s to feel a little overload stimulus before the workout
    * Rest as needed between sets

    Metcon

    16 Min AMRAP

    5 Power Cleans
    8 Pull Ups
    30 Bar Hops
     

     

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  • Thursday, June 02, 2016

    Movement Prep

    Alternate between Deadlift and Bench Press

    10-8-6-4-2-2-2

    Increase weights each rd

    Use the last few sets of 2 to figure out what weight they want to use for the workout

    If it feels REALLY heavy for 2 reps in the warmup then it is probably too heavy for the Workout.

    Metcon

    10-1

    Deadlift @ 1.5 BW
    Bench Press @ 3/4 BW
     

    This is not for time.  The goal is to not really be able to do each set unbroken, but rather be able to get a few reps at a time.

    REST AS NEEDED BETWEEN SETS

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  • Friday March 6th

    Strength

     

    Deadlifts
     

    5x5

     

    Metcon

     

    15 Minute AMRAP

     

    15 KB Swings
    12 DB Lunges
    9 Plank Ups
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  • Friday February 20th

     

    Skill/Strength

    OHS

    5 Rds

    Rest 90 Secs after each round

     

    Metcon

    4 RFQ

    10 Deadlifts

    10 Seated DB Press

    10 KB Halos

    10 Hollow Body Rocks

     

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  • Wednesday February 11th

    Strength

    A) 5 Rds

    Deadlifts 5 Reps 1 Min Rest between Rds (No Touch and Go)

    B) 3 Rds

    Pronated Weighted Pull Up Cluster 1.1.1.1 1 Min Rest between Rds

     

    RX: 1.1.1.1
    INT: Strict Pull-Ups 8 reps
    BEG: Negative Clusters, 1.1.1.1
     

    Metcon

    10 Min EMOM

     

    6 Wall Balls
    4 KB Clean Each Arm
     
    Each minute do 6 Wall Balls and 8 KB Cleans rest for the remaining time.
     
     
     
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  • Monday January 26th

    Strength

    Part A

    3 Rds

    Strict Supinated Pull-Ups, 10 Reps Rest 1:30 between sets (You can do weighted is you want to scale up)
    If you can’t do 10 Reps then do 2 Sets of 4 with 10 sec between each set of 4.
    If you can't do Pull Ups then do Negative Clusters 1.1.1.1.1 with 10 secs rest between clusters
    If you can't do Negative Clusters then do 12 Rings Rows

     

    Part B

    5 Rds

    Deadlifts

    5 Reps (No Touch and Go)
    Rest 90 Secs between Rds

     

    Metcon

    30-20-10

    KB Swings
    Push Ups
    Russian Twists
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  • Tuesday December 23rd

     

    Strength

    16 Min EMOM

    Odd- 2 Deadlifts at 85% of 1RM
    Even- 2 Push-presses at 85% of 1RM

     

    Metcon

    Double Alternating Tabata

    Sit-ups
    Double Unders

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  • Thursday November 27th

    Happy Thanksgiving

    Metcon

     

    "McGhee"

     
    Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with
    3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
    Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C.,
    his mother Sherrie Battle McGhee, and his brother Zachary.
     

     

    RX

    30 Min AMRAP
     

    5 Deadlifts
    13 Push Ups
    9 Box Jumps

     

    Partner WOD Alternate Rds

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  • Thursday October 16th

    Strength

    16 Min EMOM

    Odd: 2 Deadlift (No Touch and Go's)
    Even: 5 Pull Ups  (No Kip but Bands ok)/ 8 Ring Rows if you cannot do Pull Ups)

     

    Core

    3 RFQ

     

    10 Barbell Rollouts

    20 Scissor Kicks

    15 Plank Ups


    15 Hollow Rocks
     
     

    Resources

    Lift to Run Better via Competitors Magazine
     
     
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  • Thursday October 2nd

    Strength

    Deadlift (No Touch and Goes)

    8 Min EMOM

     

    Metcon

    4 RFT

    15 Push Balls (A push ball is simply a wallball shot without the full squat.. Think of a push press. Dip and drive!!!)

    25 Double Unders

    12 Pistols (Can be scaled holding onto the rig)
     
     
     
    Resources
    Continue Reading

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