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press

Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push up
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Wednesday the 5th of November, 2014

Shoulder press 10-10-10-10 up to 60% Pull-ups 10-10-10 Rest as needed 3 efforts, each for time: Row 500 meters 15 Push Press 135/83* Rest the balance of 6 minutes Any drop of the bar=10 burpee penatly. Practice mental toughness! Includes last rep! Rest as needed Supplement EMOM 10 3 s
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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
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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
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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 champ
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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 3×10 DB rows
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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
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Monday the 29th of April, 2013

In 20 minutes work up to a max back squat In 20 minutes work up to a max Overhead press Rest as needed 10-9-8-7-6-5-4-3-2-1 Front squat (135/93) Burpee SCORES Skill of the week: Dumbbell clean to overhead 305 Challenge of the week Dumbbell Ground to overhead anyway descending ladder f
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Saturday the 20th of April, 2013

“Lunch is served” For time: 115 pound Shoulder press, 10 reps 115 pound Overhead squat, 15 reps 115 pound Push press, 20 reps 115 pound Front squat, 25 reps 115 pound Push jerk, 30 reps 115 pound Back squat, 35 reps
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Wednesday the 5th of September, 2012

Press 5-5-5-3-1+ (55-65-75-85-95%) Rest as needed For time 7 rounds for time: 7 Power cleans (165/103) 7 Double jump over the bar lateral burpees SCORES Optional Supplement 5×10 Hollow rocks 5×10 Superman rocks
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