Recent Posts by Russel

18-May-18

A. Warm Up: 3 Rds For Quality 10 Calories On Assault Bike 8 Good Mornings Or GHD Hip Ext 6 DB Strict Press   B. Strength: Deadlift 6x1 @ 85-90% Across   C. WOD: 1-2-3-4-5-6-7-8-9-10 Deadlifts 225/155# HSPU   D. Cool Down: Pattern Reset 2 Rds For Quality 6 Good Mornings 4 Strict Pull Ups…
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7-Apr-18

A. Warm Up: General Coaches Warm Up -Then 3 Minutes, Every :05 Seconds, Perform 1 Burpee -Then 3 Rds For Quality Of, 10 Close Grip Swings 5 Pressing OHS B. Strength: OHS 3x4 With 2 Second Pause In Bottom Build In Weight C. WOD: In A Team Of Two Alternating Each Round, AMRAP 21 Minutes…
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6-Apr-18

A. Warm Up: 3 Rds For Quality 12 Walking Lunges 10 GHD Hip Ext 8 Burpee Pull Ups B. Weightlifting: Power Snatch 5x2 (you may drop after each rep) Use 70-75 % Of 1RM Full Snatch C. WOD: For Reps 8 Rds Of KBS :40 On :20 Rest -Rest 1 Minute 8 Rds Of Box…
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4-Apr-18

A. Warm Up: 3 Rds For Quality 30 DU’s 15 A.R.E. Squats 100m Row B. Strength: Front Squat 4x3 @ 30X2 Tempo Building In Weight C. WOD: For Time 800m Row 5 Rope Climbs 50 Front Squats 75/55# 5 Rope Climbs 800m Row D. Cool Down: Abs Grab A Partner, Have Them Hold Your Feet…
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3-Apr-18

A. Warm Up: 3 Rds For Quality 1 Snatch Barbell Warm Up Complex -4 behind the neck push press (snatch grip) -4 ohs -4 snatch balance 3 Muscle Up Transitions 10 Box Jumps B. Weightlifting: Full Snatch 6x1 Building C. WOD: “Amanda” 9-7-5 Ring Muscle Ups Squat Snatches 135/95# D. Cool Down: Air Dyne Spin…
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2-Apr-18

A. Warm Up: For Quality 600m Row -3 Rds NFT 8 Kang Squats 10 Push Ups 30 DU’s B. Strength: Deficit Deadlift Standing on 25# plates 4x4 @ 75-80% Across C. WOD: 4 Rds For Reps 1 Minute Deadlifts 225/155# Rest 1 Minute 1 Minute HSPU Rest 1 Minute *Don’t game it, get as much…
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31-Mar-18

A. Warm Up: For Quality -Coaches General Warm Up -3 Rds NFT 6 Empty Bar Deadlifts 200m Row 6 Empty Bar Push Press B. Weightlifting: Clean And Jerk 10 Minutes To Warm Up To Workout Weight C. WOD: In A Team Of 3 0:00-15:00 3,000m Relay Row -Rest remaining time 15:00-25:00 “Double Grace Relay” 60…
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