WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats

  1. Back squat: 2 sets of 5 @ 85%

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Watch Martin Luther King Jr.'s speech at Stanford University about “The Other America” | by Charles Russo | THE SIX FIFTY

The time is always right to do what is right.

2021 Winter Strength cycle

2021 Strength cycle:

 
Week 1
 
Monday: Back squat: 3 x 5 @ 80%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 75%
 
Week 2
 
Monday: Back squat: 3 x 5 @ 82.5%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 77.5%
 
Week 3
 
Monday: Back squat: 2 x 5 @ 85%
 
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 5 @ 80%
 
Week 4
 
Monday: Back squat: 2 x 5 @ 87.5 %
 
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 82.5%
 
Week 5
 
Monday: Back squat: 3 x 3 @ 90%
 
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 3 @ 85%
 
Week 6
 
Monday: Back squat: 2 x 2 @ 95%
 
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 2 @ 90+%
 
Week 7
 
Monday:
Back squat: 3 x 3 @ 80% 
Press + Push press: 3 x 3 @ 80% 
Deadlift: 2 x 2 @ 80%
 
Tuesday: Conditioning
 
Wednesday: Total 

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs

1. Every minute complete the following reps:

1 Deadlift @ Heavy

2 Wallballs

*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*

So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs

2. For time:

60 Pushups

60 Double unders

40 Sit ups

40 Double unders

20 Burpees

20 Double unders