by Chris Coker | Feb 14, 2019 | Uncategorized
WOD Strength Push Jerk: 4 sets of 5 building Conditioning AMRAP in 5 min: 400M Run 15 Power Snatches (95/65) Max Burpees Over Bar Rest 3 Minutes AMRAP in 5 min: 400M Run 12 Power Snatches (115/80) Max Burpees Over Bar Rest 3 Minutes AMRAP in 5 min: 400M Run 9 Power...
by Chris Coker | Feb 6, 2019 | Uncategorized
WOD Mobility Barbell trap smash Straddle stretch x 3 min hold Couch stretch x2 min e/s Pigeon x2 min e/s Strength 4 Sets: 8 Supinated Supine Row 10 Banded Tricep Ext 12 GHD Situps to Parallel Conditioning 2 Rounds for Time (25 min cap): 60/40 Calorie Assault Bike 100...
by Chris Coker | Dec 19, 2018 | Uncategorized
WOD Mobility Delt/Pec/Tricep Smash w/ LX ball Hamstring Foam Roll & Stretch Couch Stretch 2min e/side Skill Anchored Toes to Bar: 4-5 sets of 5-8 reps View this post on Instagram A post shared by Zach Long, PT, DPT, SCS (@thebarbellphysio) Conditioning In Teams of...
by Chris Coker | Nov 6, 2018 | Uncategorized
WOD Strength Split Jerk: Build to 85% for 3 sets of 2 Conditioning AMRAP in 20 Min: 100M Run 10 Strict Pullups 100M Run 35/30 Cal Row 100M Run 20 Kettlebell Swings (53/35) Extra BS: 5 sets of 1 Pause BS + 2 BS, building to max for the day 5 sets: 10 sec. ring row...
by Chris Coker | Aug 16, 2018 | Uncategorized
WOD Strength Strict Press: Find 1RM *It’s easy to build to fast. Build slowly, with sets of 2 or 1 Conditioning “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Squats Extra Singe arm KB OHS: 5 sets of 5 e/arm @ 80-85% of last week’s max 20...
by Chris Coker | Jul 22, 2018 | Uncategorized
WOD For Time: 7 Rounds for Time: 7 Burpee Box Overs (24/20) 10 Toes to Bar Midline – After: 4 min. tabata – Hollow rocks Extra Snatch from the Blocks below the knee: 60/3, 70/3, 75/3, 80/2*2 sets, 85/2*2 sets, 90/1, 95/1 FS: 9 sets of 1@85% every 45 sec 50...
