press's tag archives

04.30.14

Warm-up 1) 3rds NFT, 200 run/ 15 Push-up/ 10 Pull-up/ 5 Wall walk Barbell 2) Strict press 5-5-5-3-3-3-1-1-1 Skill work 3a) 1 Strict legless rope climb/ 100 meter run every 3 minutes x 5 3b) Practice kipping legless rope climb 3c) Strict HSPU, 1 min AMRAP/ 1 min rest x 3 rds WOD 4) For time: 2rds 1K row 30 Plate Burpees (45/25)  25 GHD or BFSU Sit-up

12.25.13

Optional WOD Warm-up 1) Pistol practice 2) 4 rds, 10 Push-ups/ 5 HSPU/ 10 Pistols Barbell 1) Strict press to 1-1-1-1-1 Push press 3-3-3-3-3 Jerk 5-5-5-5-5 Conditioning 2) 40 yd Sled push ladder Start at empty sled and push to 20 yd mark and back (hi/hi). Keep adding 20 lbs till max is reached Gymnastics 3) T2B x 3 sets

Wednesday the 10th of July, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Rest as needed 21-18-15-12-9-6-3 Power clean (95/63) Air squat Butterfly sit-up SCORES Challenge of the week! Second Saturdays is this week. Get strong with DOM, Power lifting Gold Medalist! Rowing bite you in every wod? Learn to Row from world champion Paul Mohka Saturday July 21st at 9:00AM $45. Ask a coach to sign you up!

Wednesday the 12th of June, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Rest up 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch (53/35) Right-arm Kettlebell snatch Pull-ups SCORES Supplement 3x10 DB rows

Wednesday the 15th of May, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Push-ups, 3 sets of half max resting 2 minutes between sets Rest as needed 6 x 400 meter run on 4 minutes Olympic lifting seminar link Nutrition challenge link