by BoomBOX | Apr 13, 2017 | WOD
Skills -Snatch PP + OHS 5×5 – empty bar -On-toes snatch 5×5 – empty bar Strength Snatch (5×3) Sport: 5×3 @ 70-75% of 1RM Life: 5×3 @ 65-79% of 1RM Fundamentals: 5×3 (power) – choose weight Metcon Sport: AMRAP 20:00 5...
by BoomBOX | Apr 12, 2017 | WOD
Functional Bodybuilding Close grip bench press 3×10 -Superset with- Strict pull up 3xME (3 reps from fail) -Superset with- Hollow body hold 3xME -Superset with- DB/KB box step up 3×10 Strongman/Odd Object 5 sets 100m farmer’s carry – heaviest...
by BoomBOX | Apr 11, 2017 | WOD
Functional Bodybuilding -Tempo push up 4×5 (3 sec. down/1 sec. pause/explode up; hands come off floor) -Seated band row 3×12 -Barbell Z-press 3×8 – light weigh Strength Strict Press (3×10) Sport: 3×10 +5-10lbs. from last week Life:...
by BoomBOX | Apr 10, 2017 | WOD
Skills -Broad jump 4×3 – max distance -3-stop clean deadlift (1″ off floor/knee/power position) + high hang clean from power position 4×3 Strength Clean (5X3) Sport: 5×3 @ 70-75% of 1RM Life: 5×3 @ 65-79% of 1RM Fundamentals: 5×3...
by BoomBOX | Apr 9, 2017 | WOD
Functional Bodybuilding -Hip extensions on GHD or partner-spotted on bench 3×10 -Goblet back step lunge 3×12 (6L/6R) -Band lateral walk 3×20 (10L/10R) Strength Back Squat (3×10) Sport: 3×10 +5-10lbs. from last week Life: 3×10 +5-10lbs....
by BoomBOX | Apr 6, 2017 | WOD
Skills Tall clean 5×5 – empty bar Press in split 4×5 – empty bar Strength Hang Power Clean + Split Jerk (5×2+2 @ 65-70% of 1RM CJ) Sport: 5×2+2 @ 65-70% of 1RM CJ Life: 5×2+2 @ 60-65% of 1RM CJ Fundamentals: 5×2+2 –...
