by admingabfleming | Aug 1, 2021 | Uncategorized
08/02/2021Shoulder Press (5 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 6×5 @ 70% of 1RM Opt. 3 5×5 Tempo 5 sec. on the descent @ 55% of 1RM Opt. 4 Accessory Work *Sub shoulder press for bench pressMetcon (AMRAP – Rounds and Reps)13...
by admingabfleming | Jul 30, 2021 | Uncategorized
07/31/2021Deadlift (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 7×2 @ 80% of 1RM Opt. 3 6×5 @ 70% of 1RMMetcon (Time)Partner WOD 2 Rounds: 50 KTC/TTB’s 50 Clean and Jerk/Snatches 95/65 50 Bar-Facing...
by admingabfleming | Jul 29, 2021 | Uncategorized
07/30/2021Push Jerk (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 7×2 @ 80% of 1RM Opt. 3 6×5 @ 70% of 1RMMetcon (AMRAP – Rounds and Reps)12 min AMRAP 400 m. Run or equivalent row/bike 5 DB Presses/...
by admingabfleming | Jul 28, 2021 | Uncategorized
07/29/2021Clean (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 5×2 @ 80% of 1RM Opt. 3 Clean Complex Clean Pull Clean High-pull Clean Front Squat Opt. 4 Accessory WorkMetcon (AMRAP – Rounds and Reps)12 min AMRAP:...
by admingabfleming | Jul 27, 2021 | Uncategorized
07/28/2021Gymnastic Pulls (Sets x Reps)Pull-up Chart Progression Total reps: 7 sets of 8 reps 56 6 sets of 7 reps 42 5 sets of 6 reps 30 4 sets of 5 reps 20 3 sets of 4 reps 12 Muscle-up Chart Progression Total reps: 6 sets of 5 reps 30 7 sets of 4 reps 28 8 sets of 3...
by admingabfleming | Jul 26, 2021 | Uncategorized
07/27/2021Back Squat (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 7×2 @ 80% of 1RM Opt. 3 6×5 @ 70% of 1RM Opt. 4 Accessory WorkMetcon (AMRAP – Rounds and Reps)12 min AMRAP: 15 Calorie Row 9 DB H. Cleans 6...
