by clippercitycf | Apr 10, 2018 | Daily Wod
SKILL Olympic Lifting Skill Work Squat Snatch *Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets. METCON Every 3:00 x 7 Sets: Row x 60s for Distance Unilateral Carry x 60s *Score = total distance on the...
by clippercitycf | Apr 9, 2018 | Daily Wod
STRENGTH 1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s. Adv: Added Weight Int: Bodyweight Beg: Partner Assisted 1b) Weighted Bar Dips: 5 x 4-5. Rest 60s. Adv: Added Weight Int: Bodyweight Beg: Partner Assisted (partner holds feet same way as they do for pull-ups)...
by clippercitycf | Apr 8, 2018 | Daily Wod
STRENGTH 1) Back Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1. – Use a 13-15″ Box – 8-10 Singles to Build to a Max – We performed a 2RM on 12/18/17 – Have spotters on both...
by clippercitycf | Apr 5, 2018 | Daily Wod
Strength 1) Speed Bench Press: 9 x 3 @50%, every 60s. – Change Grip every 3 sets ie. close, medium, and wide grip. – Use chains or bands if possible and drop the load to 40%. – To see what type of speed we are looking for “speed sets”...
by clippercitycf | Apr 4, 2018 | Daily Wod
Strength 1) Speed Front Squat: 4 x 3 @75%, every 60s. 2) Deadlift: 4 x 3 @75%, 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...
by clippercitycf | Apr 1, 2018 | Daily Wod
Strength 1) Deadlift against a band: Heavy 1. Rest 2-3:00. – 8-10 sets building in weight – Shoot for 80% of current 1RM (no band) – Drape band over the bar – 400+# DL use your second heaviest band – 300+# DL use a next heaviest band...
