A. Speed/Agility 5 x Sets – 20 x Lateral Bounds @ 24inch/20inch w/1 Min Rest 5 x Sets – 10 x Box Jump rebounds @ 24inch/20inch w/1 Min Rest (Start on top of the box) B. STRENGTH (Day 2/Week 3) Clean & Jerk – 4 x 3 Power Cleans from Low Blocks – 3...Read More
A. STRENGTH (Day 5/Week 2) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows – 2 x 15 DB Curls – 2 x 10 Back Squat – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-over – 1 x 20 Weighted Sit-ups – 3...Read More
A. STRENGTH (Day 4/Week 2) Snatch – 4 x 3 Power Snatch (Low Blocks) – 3 x 3 Snatch Balance – 3 x 3 DB Power Snatch – 3 x 5 (R/L) Weighted Close Grip Pull-ups – 3 x 12 GHD-Sit-ups – 3 x 15 GHR – 3 x 10 B. Gym WOD only -Post...Read More
http://www.youtube.com/watch?v=miLNBSC6QSE&feature=youtu.be A. Speed/Agility- 8 Sets w/1 Min Rest 10 x Lateral Jumps @ 24inch/20inch 10M <-> Shuttle Sprint x 3 B. STRENGTH (Day 2/Week 2) Clean & Jerk – 4 x 3 Power Cleans from Low Blocks – 3 x 3 Power Jerk – 3 x 3 Dumbbell Power Cleans – 3 x 5 Weighted...Read More
A. CFP – Daily WOD B. STRENGTH (DAY 1/Week 2) Strict Press – 3 x 10 Bench Press – 3 x 12 Bentover Rows – 2 x 14 Straightbar Curls – 2 x 10 Back Squats – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-overs – 1 x 20 ...Read More
A. STRENGTH (Day 5/Week 1) SOTS Press – 3 x 10 Incline Bench Press – 3 x 12 Bentover Rows – 2 x 15 DB Curls – 2 x 10 Back Squat – 1 x 20 Pull-overs – 1 x 20 RDL – 1 x 15 Pull-over – 1 x 20 Weighted Sit-ups – 3...Read More
A. STRENGTH (Day 4/Week 1) Snatch – 3 x 3 Power Snatch (Low Blocks) – 3 x 3 Snatch Balance – 3 x 3 DB Power Snatch – 3 x 5 (R/L) Weighted Close Grip Pull-ups – 3 x 12 GHD-Sit-ups – 3 x 15 GHR – 3 x 10 B. Prowler Sprints 10 Sets...Read More
