9/21-10/9 WZA online challenge
10/8 - 2016 Lumbar Games M/M or F/F $160/team
10/22 - CF Akylas Halloween Comp M/M or F/F
10/29 - CF Proven Partner Throwdown M/F teams $69pp
12/3-12/4 - Hardbat Holiday Classic - All teams are made up of 2 athletes of the same sex. Masters athletes will be individual. $200 per team/$90 for Masters
Welcome to our new strength cycle!
- 10 weeks: 9/12 - 11/18.
- Please read the definitions of new words we will be using frequently the next few weeks above the goals board
WARM UP
4 rds
20 jumping jacks
10 RDL 45/35
5 burpees
BUY IN
Push Press:
Free:
Wall Ball - pick a number of reps that is outside your comfort zone, but achievable, do 4 sets of UB reps, resting as needed
RX:
4 sets 6-5-4-3 reps
Ascending
Comp:
4 sets 6-5-4-3 reps
set 1: 60% set 2: 70% set 3: 75% set 4: 80%
SKILL
Break up your weaker movements into smaller sets
WOD
AMRAP 7 minutes of:
20 Jumping lunges
20/15 HRPU
REST 7 MINUTES
AMRAP 7 minutes of:
20 box jumps
10 push press 75/45
free: step ups/1 arm KBS 35/18
comp: pistols; 95/65
CASH OUT
5 x 5 deficit HSPU (off box)
3 x 10 L-hold to standing press (off box)
Video Here
*use two dumbbells on 20' box to attempt
Push Press:
Free:
Wall Ball - pick a number of reps that is outside your comfort zone, but achievable, do 4 sets of UB reps, resting as needed
RX:
4 sets 6-5-4-3 reps
Ascending
Comp:
4 sets 6-5-4-3 reps
set 1: 60% set 2: 70% set 3: 75% set 4: 80%
Break up your weaker movements into smaller sets
WOD
AMRAP 7 minutes of:
20 Jumping lunges
20/15 HRPU
REST 7 MINUTES
AMRAP 7 minutes of:
20 box jumps
10 push press 75/45
free: step ups/1 arm KBS 35/18
comp: pistols; 95/65
CASH OUT
5 x 5 deficit HSPU (off box)
3 x 10 L-hold to standing press (off box)
Video Here
*use two dumbbells on 20' box to attempt
MOBILITY
couch stretch
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