Workouts Archive - Page 362 of 530

Monday Aug 27th, 2018

August 27, 2018 / By j0ssy

WOD = Split jerk 3-3-3-3-3-3-3 reps Experienced lifters aim for 3 rep max

Scaling All athletes can attempt split-jerk triples.

Beginning athletes should spend plenty of time drilling the movement before adding weight.

August 26, 2018 / By j0ssy

WOD = 32min EMOM

Minute 1- 18/14 Cal Row

Minute 2- 2 Ring MU / 8 Ring Dips

Minute 3- 16/12 Cal airdyne

Minute 4- 8 Strict HSPU

Repeat this cycle 8 times”

August 24, 2018 / By j0ssy

4 rounds for time in Groups of 3:

-40 sandbag clean and jerks (100/80)

-400m run together

-50 box jump overs (“30/”24)

August 23, 2018 / By j0ssy

Front squats 10X3 @72% of 1RM *Use the same weight for all 10 sets

Back squats 3×3@72% of 1RM *Use the same weight for all 3 sets

Strict Pull-up, W3 4 sets of:

0 Pull-ups: 3-5 reps. Controlled Negatives, jump up control down. No bands!

1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+ Pull-ups: 5-10 reps. Normal speed. If unbroken, add weight.

August 22, 2018 / By j0ssy

WOD 1 -4×1 turkish get up (heavy. Aim to reach 1RM)

-2x50ft waiters walk, heavy (one each arm)

WOD 2= For time Teams of three complete:

-300 cal airdyne (one person working, switch every 25 cal)

While the other two work towards 4 rounds:

-50 dumbbell hang power cleans (50/35)

-100 double unders *split work as desired