Month: November 2017

Friday, December 1st 2017

GP STRENGTH 6x 1 min 5 kick up and negative rest 1 min 5 Kick Up To Handstand + Negative Hspus Every 1 min for 6 mins.   OPEN STRENGTH 6x 1 min 5 strict HSPU then max kipping rest 1 min Every 1 min for 12 mins do: 5 Strict Handstand Push-ups NaN Kipping …
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Thursday, November 30th 2017

Strength – Deadlift Week 1 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×5+ at 85% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating between: 5 Box Jumps, 30/24 …
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Wednesday, November 29th 2017

STRENGTH ascending for the first 5 sets, across for the last 5 sets 1 Hang Power Snatch + Hang Squat Snatch, pick load Every 1 min for 10 mins.   GP WOD Complete as many rounds as possible in 8 mins of: 10 Overhead Squats, 85/55 lbs max rep Double Unders, 2 mins Rest 1 …
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Tuesday, November 28th 2017

Strength – Bench Press Week 1 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Rest as needed between sets.   GP/OPEN WOD Cindy Complete as many rounds …
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Monday, November 27th 2017

Strength – Back squat Week 1 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5+ at 85% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 25 …
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