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
2 rds:
20 Lunge Steps
10 Burpees
BUY IN
Front Squat:
Free:
One arm KB Front Squat
Complete 5 sets of 10 KB front squats on each side
RX:
5 sets x 4 reps
ascending
Comp:
4 sets x 5 reps 1 set x 4 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%
SKILL
plan it out with your partner!
WOD
TEAMS of 2:
21-18-15-12-9 -Thrusters 75/45
40 DU
200m Row
comp: 95-65
free: kb goblet squat/SU 1:1
CASH OUT
10 min emom alternating movements (5 of each)
8-10 strict HSPU
8-10 hollow ball press (https://www.youtube.com/watch?v=EBBC4F139fI)
Front Squat:
Free:
One arm KB Front Squat
Complete 5 sets of 10 KB front squats on each side
RX:
5 sets x 4 reps
ascending
Comp:
4 sets x 5 reps 1 set x 4 reps
set 1: 65% set 2: 70% set 3: 75% set 4: 80%
set 5: 85%
plan it out with your partner!
WOD
TEAMS of 2:
21-18-15-12-9 -Thrusters 75/45
40 DU
200m Row
comp: 95-65
free: kb goblet squat/SU 1:1
CASH OUT
10 min emom alternating movements (5 of each)
8-10 strict HSPU
8-10 hollow ball press (https://www.youtube.com/watch?v=EBBC4F139fI)
MOBILITY
everything bro
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