In 12 minutes work up to a heavy front squat
*5-3-2-1-1-1- suggested sets. start light and build to a heavy single
12 min cap
Five rounds for time of:
-KB walking lunge (53/35),10 alternating steps
-KB, swing (53/35), 15 reps
Monday May 16th, 2016
May 16, 2016 / By j0ssy
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Sunday May 15th, 2016
May 15, 2016 / By j0ssy
It’s all about the ABs today! Lets work that midline!
2R
-10 squat
-10 russian twist
-10 swivel hips
2R
-15 deck squat
– 10 “Skiers”… 10 x 2s twisting chair pose (Parivrtta Utkatasana)
-20 side to side squat
-10 twisting Squat
3R
Every 2.5 minutes
-60s bent hollow body hold
-5 cat cow
2R
-10 reps each side. Elbow side plank twist
-10 standing trunk circle
-10 scapular shrugs. Touch shoulder blades together at bottom, spread them apart at the top.
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Friday May 13th, 2016
May 13, 2016 / By j0ssy
WOD
7 rounds, each for time:
25 (unbroken/sprint) double unders
50m sprint
5x power clean (185#/125#) ** can be scaled**
50m sprint
*Rest 2 minutes between rounds. 100% recovery on these so push the intensity throughout the round. If you can, try to have it set up so that the 50m sprint is 1 length and doesn’t turn into a suicide sprint or jog.
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Thursday May 12th, 2016
May 12, 2016 / By j0ssy
10 min cap
3R
-200m jog
-6m handstand walk. Scale to 10 handstand shoulder taps > 4 wall walks
-10 GHD hip extensions
WOD
: 8 rounds – Every 3 minutes, complete:
-5 deadlift
– 10m prowler push
Start at a moderate weight and increase the weight each round so the last set is a max 5 rep for the day. Make the prowler push heavy and fast.
**Don’t forget Saturday is parade day! Please join us at noon, meet in front of Roosevelt High School at the big red vintage fire truck! This is one hell of a good time, and it would be great to spend time with the PDXstrength family outside the gym!**
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Wednesday May 11th, 2016
May 11, 2016 / By j0ssy
12 min EMOM
-2 pull ups
-2 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
The goal here is to operate at a higher virtuosity than you did at the last EMOM
if you managed one muscle up per minute, then try for two. if you got your chest to the bar, now try to get belly button or hips to the bar. muscle up negatives, and Russian dips are options if the pull ups the ring dips seem too easy.
10 min EMOM.
Each exercise is alternating. So both legs do 1 rep for each exercise
Every minute perform
-3 s balance at as close to the bottom of the squat as you can get on one leg.
– 1 pistol each leg
– 1 weighted pistol each leg.
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