by clippercitycf | Apr 23, 2018 | Daily Wod
STRENGTH 1) Push Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits. 2) Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon. METCON Every 4:00 x 5 sets: 7 Burpee Pull-ups 20 DB Renegade Rows (total) 30 Double Unders Single...
by clippercitycf | Apr 23, 2018 | Daily Wod
STRENGTH 1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set. *An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%. *Just to be clear your athletes are resting 2:00 between each set. ie. 3 is one set, 2 is one set and so...
by clippercitycf | Apr 20, 2018 | Daily Wod
STRENGTH 1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes). – Adv: 10/8 Legless – Int: 10/8 w. legs – Beginner: Technique + 3-4 Half Climbs – Newbie: 5 x 8-10 Inverted or Ring Rows 2) Handstand Push-ups: 4 x 5-6. Rest...
by clippercitycf | Apr 17, 2018 | Daily Wod
STRENGTH 1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s. 1b) Double DB Bent-over Rows: 4 x 10. Rest 30s. 1c) Banded Pulldowns: 4 x 12-15. Rest 30s. METCON AMRAP 18 w. a partner: 250 Meter Row 10 Burpees *One athlete completes a full round at a...
by clippercitycf | Apr 12, 2018 | Daily Wod
STRENGTH 1) Speed Close Grip Bench Press: 3 x 3 @50%, every 60s. Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets. – Use chains or bands if possible and drop the load to 40%. – To see what type of speed we are looking for...
by clippercitycf | Apr 11, 2018 | Daily Wod
STRENGTH 1) Speed Front Squat: 3 x 3 @80%, every 60s. 2) Deadlift: 3 x 3 @80%, every 60s. – Reset on each rep. – Beginner: Focus on Technique – Make sure your athletes are gripping the bar correctly (hand touching the knurling). 3) 1 Round of: 8...
