by clippercitycf | Dec 10, 2017 | Daily Wod
Strength 1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s. – 1 Count squeeze at top 2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. Rest 60s. Metcon “Pavement” 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders L3:...
by clippercitycf | Dec 7, 2017 | Daily Wod
Strength 1) Wide Stance Box Squat: 8 x 3 @60%, every 60s. – Use a 15″ Box (parallel) 2) Speed Deadlift: 6 x 1 @70%, every 30s. – Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets. Metcon “Chuck...
by clippercitycf | Dec 6, 2017 | Daily Wod
GPP “Strongman Thursday” – Heavy Sledpush – Heavy Farmer Carry – Stone to Shoulder or Overshoulder – Logpress *Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each *If you do not have any strongman...
by clippercitycf | Dec 5, 2017 | Daily Wod
Strength 1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight. – +5% from last week. – Pause for a 1 count on each rep. – Change Grip every 3 sets ie. close, medium, wide, close – Take 3-4 sets to build to work...
by clippercitycf | Dec 4, 2017 | Daily Wod
Metcon “Beastmode” EMOM 20: ODD Minutes: 10 Calorie Row EVEN Minutes: 10 Burpees L2: (8 Calories) (8 Burpees) L1: (30s Max Calories) (30s of Max Burpees) *Score = Metcon #2 15 Minutes at zone 1 pace (60-70% of Max Effort) Run, Row, Bike, or Max Distance...
by clippercitycf | Dec 3, 2017 | Daily Wod
Strength 1) Multiple Pause Front Squat: 1RM. Rest 2:00 – Pause below parallel for 1 count – Pause above parallel for 1 count *Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s. 2) Warm-up Power Cleans...
