Tag: Barbell

Friday 25th September

A. Strength – Back Squat 4 X 4 @RPE 8 Rest 60-90s Between Sets B. Metcon For Time: 21-15-9 Thruster @42.5/30kg Toes To Bar / Strict Toes To KB Time Cap: 8 Mins

Thursday 24th September

Barbell – Clean A. Establish a 1RM Clean Or… Work on Mobility & Technique B. Accessory – Clean Pulls 3-4 Sets: 3 X Clean Pull @85-90% of 1RM Rest as needed

Tuesday 22nd September

Conditioning – Be Relentless Throughout!!! A. 5 AMRAP Ascending Ladder 2, 2, 4, 4, 6, 6, 8… Box Jump @30/24” KB American Swing @32/24kg Rest 2 Mins B. 5 AMRAP 12/10 X Cals 16 X Alt Pistol / Goblet Squat Rest 2 Mins C. 5 AMRAP Ascending Ladder 2, 2, 4, 4, 6, 6, 8…… Read more »

Monday 21st September

A. Strength 5 X 4 Push Jerk @RPE 8 Rest 60s Between Sets B. Conditioning 14 AMRAP In Pairs: YGIG (Relay Each Round) 5 X Power Clean @60/40kg 5 X Burpee 5 X Push Jerk 5 X Burpee

Sunday 20th September

Hero WOD ‘Helton’ U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is… Read more »