Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (53/35) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time Compare to Friday, 15 May 2015   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post load, reps, time, and experiences to commentsRead more

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: 21-18-15-12-9-6-3 rep rounds of: Double Unders 25m Sprint Wall-Ball Shots (20/14) @ 10′ 25m Sprint GHD Sit-ups   For Time   Burpee Challenge: Day 94   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time and experiences to commentsRead more

Fun in the sun Saturday WOD’n!   Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 3 Squat Snatches (115/73)* 3 Box Jumps (30/24″) 3 Barbell Push-ups**   …Now, partner up, row 1000m for time, and rest for a total of 8:00, then…   Complete as many rounds and reps as possible in 6-minutes of: 5 Squat Cleans (165/103)* 5 Toes-2-Bar 5 Bar-Over-Burpees   …Now, partner up, row 800m for time, and rest for a total of 8:00, then…   Complete as many rounds and reps as possible in 4-minutes of: 7 Deadlifts (275/183)* 7 Handstand Push-ups 7 Hand-release Push-ups**   …Now, partner up, row 600m for time   For Score and total Row time *Use one bar throughout WOD. Add weight during the partner row/rest period as needed through each of the three AMRAP’s. **Burpees are an Rx+ option   Burpee Challenge: Day 93   Mobility:...Read more

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14) …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95) …then 2 rounds, completing 1 round each of: 15 Chest-2-Bar Pull-ups 30 Sit-ups …and finally… 2000m Row (switch every 250 or 500m)   For Time Compare to Saturday, 30 May 2015   Royal Burpee Challenge: Day 91     Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiencesRead more

Functional Fitness rest day at Southern Hills.   Strength: Back Squats 5 seconds down, hold for 3 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set   For Quality   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93) 2 rounds   Sell-out: 40 Burpees onto a 45lb plate   For Time Compare to Friday, 23 May 2014 This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post time and experiences to commentsRead more