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Hey team! Wednesday, April 23rd we will be having a team themed obstacle course and a BBQ following. The morning hours will be normal, however the evening hours will be 5 & 6 pm with the BBQ starting at 7pm!…
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Alpha Coaches Choice Bravo Green Team: Bench Press 5×5 Gold Team: Bench Press 5 reps @ 85% 1RM, 3 reps @ 90% 1RM, 1+ reps @ 95% 1RM Red Team: Bench Press 3-2-2, 21-15-9 reps (60s rest between sets) Black Team: Bench Press 4×7, Charlie AMRAP14 60 cal …
Alpha Smash- Hamstings and IT-Bands Leg Swings x 10/leg Hurdles x 10/leg Elbow to heel x 5/leg 10 Barbell Goodmornings Bravo Green Team: Deadlifts 5×5 Gold Team: Deadlifts 5 reps @ 75% 1RM, 5 reps @ 80% 1RM, 5+ reps @ 85% 1RM Red Team: Deadlifts …
From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same …
Alpha 3 Hip Mobility Stretches 2rds: 3 Ring Dips 5 False Grip Ring Rows 7 MedBall Cleans then: Bravo Green Team: Back Squats 5×5 Gold Team: Back Squats 5 reps @ 85% 1RM, 3 reps @ 90% 1RM, 1+ reps @ 95% 1RM Red Team: Back Squats 5-5-5 Black Team:…
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Another force in his 40s! - This young ninja gaiden does not look a day over 29! Steve is a regular CFSV breakfast clubber and is getting better everyday.LEVEL 1ACTIVATION:3min row (strapless)3x10"/10" PVC Sumo Box BS3x10"/10" PVC Sumo DL3x10"/10" PVC SDHPSTRENGTH: 5min to WU Sumo Box BS3x1 ME Sumo Box Squat (box to be at par). If you have a PR on record and break it you're done.5min to WU Sumo DL3x1 ME Sumo Deadlift If you have a PR on record and break it you're done.W... http://ow.ly/2FRKlr
good start (No Measure) 3 min Zone 1 Arm Circles Scorpion Sampson Stretch Snatch Warm-up 2 (No Measure) Coach Leads Snatch (188.8.131.52.3) Then 3×3 Snatch Pulls @120% of above weight Metcon (Time) 400m Run Buy-in 75 Power Snatch 75/55 “run 100m every time you drop bar” 400m Run Cash-out
Here I am working to improve rotational capacity and stability overhead. Working on the corner of the overhead. If the serratus anterior is stiff it does not grab the bottom of the scapula and pull it forward and out of the way. This leads to a lack of rotational capacity and stability overhead. The elbow defaults out. The specific goal of this Daily Rx is to solve for this. http://bit.ly/1eRiLAj Heads up - you must be logged a MobilityWod Pro subscriber to view this content. http://bit.ly/1eRiLAj
Adv WOD for Friday 4/18/14: Strength: DE Lower Body -12x2 Back Squats @50% with 25% band tension -8x1 straight leg Deadlifts @40% with 30% band tension -3-4 lower body accessory lifts @4x10 -50 Wall Ball GHDs Metcon: Same As Daily but 2 pood KB for the strict press