• (337) 429-5235

2018 April'S ARCHIVE

  • 04/27

    By KB Vines | In WODS | on April 27, 2018

    04/27 A)Back squat 4×2@90% 😎 For time: 20 deadlifts 225/155 rx 205/135 sc 155/105 bg 20 ring dips 20 hang power cleans 185/125 rx 155/105 sc 115/85 bg 20 toes to bar 20 power snatches 155/105 rx 135/95 sc 85/55 bg 20 strict handstand pushups 20 thrusters 135/95 rx 115/85 sc 75/45 bg 20 strict […]

    CONTINUE READING
  • 04/24

    By KB Vines | In WODS | on April 24, 2018

    With a running clock for 20 minutes, every 2 minutes complete: 14/12 calorie row (male/female) 8 power cleans 135/95 rx 115/85 sc 95/65 bg 6 push jerks (same weight) Goal is to have 30-45 seconds of rest each round. Use your first round as a baseline. Scale the row back if needed.

    CONTINUE READING
  • 04/23

    By KB Vines | In WODS | on April 23, 2018

    04/23 A)back squat 8×3@75% rest 2 minutes between sets B) For time: 30-20-10 wall balls 30/20 rx 20/14 sc 18/12 bg 15-10-5 bar muscle ups or chest to bar pull-ups

    CONTINUE READING
  • 04/18/18

    By KB Vines | In WODS | on April 18, 2018

    04/18/18 A)Bench press 5 sets of the following complex @65% 15 seconds static hold (lockout)+5 bench presses+15 seconds static hold (lockout) B. 15 minutes to establish a 1rm clean and jerk

    CONTINUE READING
  • 04/16

    By KB Vines | In WODS | on April 16, 2018

    04/16 A) back squat 8×4@72.5% Goal here is speed on the bar. It’s important that you try to move the bar as fast as possible during these sets. Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also […]

    CONTINUE READING
  • 04/13/18

    By KB Vines | In WODS | on April 13, 2018

    04/13/18 A) back squat 1 set of 3 reps @70% 2 sets of 1 rep @90% 4×1@92.5% Rest 2-3 minutes between each set. B. For time: 1-2-3-4-5-6-7-8-9-10 Front squats 115/85 rx. 95/65 sc. 75/45 bg Handstand push-ups 1 front squat…1 hspu…2 front squats…2 hspu…etc

    CONTINUE READING
  • 04/11/18

    By KB Vines | In WODS | on April 11, 2018

    04/11/18 A. Bench press 7×5@70% of your 1rm B. AMRAP 5: Dual db power cleans and jerks 50/35 rx. 35/20 sc. 20/10 bg cleans come from the floor. Only one end of the db is required to make contact with the floor.

    CONTINUE READING
  • 04/10/18

    By KB Vines | In WODS | on April 10, 2018

    04/10/18 A) 12 mins to establish a 1rm snatch B. For time: 1,000m row 90 second rest 750m row 90 second rest 500m row 90 second rest 250m row

    CONTINUE READING
  • 04/09/18

    By KB Vines | In WODS | on April 9, 2018

    04/09/18 Strength program kicks off this week. This year we will focus on the back squat and the bench press. Program will last 12 weeks with every 4th week being a deload. We will squat every Monday/Friday and bench press every Wednesday. If you haven’t tested your 1rm max squat and bench press please do […]

    CONTINUE READING
  • 04/06/18

    By KB Vines | In WODS | on April 6, 2018

    6 RFT: 10 single arm db push presses (right) 50/35 rx. 35/20 sc. 20/10 bg 8 burpee box jump overs 24/20 rx. 20/12 sc 10 single arm db push presses (left) 8 wall balls 30/20 rx. 20/14 sc 16/10 bg *18 minute cutoff

    CONTINUE READING
COPYRIGHT ©FIT 2012. ALL RIGHTS RESERVED.
MADE WITH LOVE BY Micronet