Call Us: (305) 809-6390

Tag

Double Unders

07.01.14

Warm-up 1) 2rds, 15 Jack variations/ 10 Lateral Plette Burpee/ 10 Ice skater over plette/ 20 Dubs 2) mobility as needed Gymnastics 3) Push B Barbell 4) Snatch push press + Snatch Balance + OHS to 90% of snatch 5) Snatch to max in 3 attempts Conditioning “Fists of Fonte” 6)
Read More

06.24.14

Warm-up 1) Line drills-100 yds each, jog back to start after each drill, Skips/ Bounding high knees/ Butt kickers/ Toy soldiers/ Carioca 2) Mobiity as needed Barbell 3) 3 attempts to find heaviest Snatch and CNJ Gymnastics 4) Pull A Conditioning 5) On an 8 minute clock perform 500 met
Read More

06.16.14

Warm-up 1) 2rds, 400 meter run/ 60 second wall sit/ 60 second plank/ 60 second superman hold 2) Mobility as needed Gymnastics 3) Max rep Ring dips 4) Pull B Barbell 5) Back squat, Week 4/ day 1, [4 x 9@70 + 20 pound increase from Week 3] 6) Snatch to 90% then, 3×1 at 90% Conditio
Read More

06.02.14

Warm-up 1) 500 run, 100 double-unders 2) Mobility as needed Gymnastics  3) Pull A Barbell 4) Squat 1 x 5 @ 80% (1 set, its not a typo) 5) 1 Low hang clean + 1 Split Jerk + 1 CNJ,  5 efforts to find heaviest complex Conditioning 6) 4 rounds for time:  200 meter run  50 dubs 200 meter r
Read More

Thursday the 29th of May, 2014

For time: OPT Flight Simulator 15 minute time limit SCORES Rest as needed 5 Rounds of: 20 second L-Seat 20 Hollow Rocks 20 Superman Rocks
Read More

05.26.14

Warm-up 1) 1K jog 2) Mobility as needed Gymnastics Push A Barbell Back squat Week 1/ Day 1 3 x 8 @ 65% 1 x 5 @ 70% 2 x 2 @ 75% 1 x 1 @80% Smolov Program Link Smolov spread sheet Conditioning 750 meter row 100 meter DB farmer carry (heavy) 100 Double-unders 750 meter row
Read More

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3×2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie r
Read More

02.28.14

Warm-up 1) 3×400 meter(80%) run on 4 minute clock 2) Mobility 3) Work up to 3 rep TNG Power snatch to heavy in 5 sets  Open WOD 14.1 4) 10 Minute AMRAP 30 Double-unders 15 Power snatches(75/53) Barbell 5) 20 Rep Squat, add 5 lbs from last time Gymnastics 6) 5 rds each  Even-10-15
Read More

02.21.14

Warm-up 1) 400 Meter run, rest till 4 min, 400 meter run 2) Hip and ankle mobility 3) Max height box jump in 3 attepmts Barbell  4) 20 Rep Back squat, add 5 lbs from last session 5) Power clean + Squat clean, 5 sets heavy WOD 6) 12 minute AMRAP 30 Squat clean thrusters (165/110) 150 D
Read More

02.15.14

Warm-up 1) 3 x 10-20 Srict HSPU, rest 2 minutes after each set 2) 3 x 10-20 T2B, rest 2 minutes after each 1) Deadlift 60%x10x3 sets, rest 2 minutes after each 2) For reps:  2 minute AMRAP-Regional standard Box jump AMRAP (24/20) rest 1 minute 2 Minute AMRAP-Shoulder to overhead (115/
Read More