by Chris Coker | Feb 15, 2018 | General Information, Nutrition
By Coach Justin Weir Tip #3 – Always Improving “It’s a marathon, not a sprint” – Your diet, fitness, and overall life, in general, should be more about gradual improvement for better overall quality in the long run. It’s easy to want results now, and the...
by Chris Coker | Feb 15, 2018 | WOD
WOD “15.1” AMRAP in 9 Minutes: 15 Toes-to-Bars 10 Deadlifts (115/75) 5 Power Snatches (115/75) After 2 min. Tabata – hollow hold 2 min. tabata – hollow scissor kicks 2 min. tabata – arch...
by Chris Coker | Feb 14, 2018 | WOD
WOD Mobility Couch Stretch: 1 Min e/side LX Ball Pec Smash: 1 Min e/side Bar Quad Smash: 1 Min e/side Strength 3 Sets: 15 Band Pull-a-Parts 8 e/side Banded Trunk Twist 10 Straight Leg Glute Bridge https://goo.gl/pZ3bF9 Conditioning AMRAP in 20 minutes: 400M Run 30...
by Chris Coker | Feb 13, 2018 | WOD
WOD Strength 4-5 Sets: 5 Bench Press @ 70% 7 Supinated Barbell Rows Conditioning 12-9-6 for Time: DB Thrusters (50/35) C2B Pullups *Rest 1:1 and Repeat *Max Rest of 4 Minutes *Record both Times Extra 10 min. EMOM: E- 30 sec. max HS walk O- 3 Bar MU EMOM x 5 min: 15...
by Chris Coker | Feb 12, 2018 | WOD
WOD Strength Push Jerk: Build to Heavy set of 3 *If tight shoulders restrict OH position at all, do NOT jerk, Push Press in place Conditioning AMRAP in 14 minutes: 16 Jumping Lunges 10 Toes to Bar 20 Double Unders 1 Minute Rest Extra 6 sets: 6 kipping HSPU (open...
