by Chris Coker | Jan 31, 2018 | WOD
WOD Mobility Barbell Forearm Smash on Floor: 2 min e/side Barbell Tricep Smash in Rack: 2 min e/side Glute Foam Roll: 2 min Stability / Warmup 3 Sets: 10 Birdogs, 3 sec hold e/side (L+R=1) 10 Strict Single Leg T2B (5 e/leg) 30 Sec Squat Hold w/ plate/KB ext out front...
by Chris Coker | Jan 30, 2018 | WOD
WOD AMRAP in 20 minutes: 12 DB Burpee 20″ Box StepOvers 9 DB Thrusters 25ft DB Front Rack Walking Lunge 6 Single DB Abmat Situps *All with 2 DBs (50/35) Extra 12 min. EMOM E- 2 BS w/ 2 sec. pause in bottom (all reps between 70 and 75%) O- 5 small circle buttefly...
by Chris Coker | Jan 29, 2018 | WOD
WOD Strength Clean + Power Jerk + Split Jerk: Build to heavy set Conditioning 4 Rounds for Time (24 min cap): 200M Run 15 Toes to Bar 15 OHS (95/65) Extra 30 kipping HSPU w/ 2 sec hold in bottom of kip *open standard After Conditioning 4 sets: 20 hip extensions 15...
by Chris Coker | Jan 29, 2018 | General Information, Nutrition
By Coach Justin Weir Game Plan “If you fail to plan, you plan to fail” – This is something that was preached to me by several of the coaches and role models over the course of my life and it can be applied to tackling your dietary goals. When you go to the...
by Chris Coker | Jan 28, 2018 | WOD
WOD Strength Snatch Balance: 5 sets of 3 working on load, position, speed, depth. Conditioning “16.3” AMRAP in 7 minutes: 10 Power Snatches (75/55) 3 Bar Muscle-Ups Scaled AMRAP in 7 minutes: 10 Power Snatches (45/35) 5 C2B Pullups (jumping if needed)...
