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Thursday, November 21st
Main – WOD Ring Rows (No Measure) 6 sets of 10 second holds: Bottom of ring dip Top of the ring dip You may use
Warming up Heavy
The pyramid system is one of the most popular training methods used by athletes, fitness enthusiasts and those who want to build muscle and get
Wednesday, November 20th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
Tuesday, November 19th
Main – WOD Wallball Shot 1 set max wallball shots Rx = 20/14 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10
Monday, November 18th
Main – WOD Chest-To-Bar Pull-ups 10 Minutes to work on pull-up progressions, then attempt 1 set of max chest to bar pull-ups. If you cannot
Friday, November 15th
Main – WOD Snatch Pull Spend 6-8 sets warming up to a heavy single Jump and Thump (Time) For time: 21-15-9 Power Snatch Handstand Push-upRx=
Thursday, November 14th
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Wednesday, November 13th
Main – WOD 50 Pull-ups For Time (Time) Rx = Unassisted Pull-up Rx+ = Chest to Bar Pull-ups Time Cap = 7:00 Death to Death
Tuesday, November 12th
Main – WOD Pistol Progressions (No Measure) Accumulate 10 assisted pistols with each leg using either bands or weights Weighted Pistol 10 minutes to establish
POPULAR POSTS
Get Pissed.
You need to get frustrated. You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something
There are no Silver Bullets.
There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a
You Can’t Get Abs
From doing one sit-up. You have to get reps in. Over many months. Possibly years. And if you want to really see them, you’ll start
