Category: Blog

WOD Type: “Metcon & Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 6, 5, 4, 4, for a time of 3:11. WOD Particulars: Metcon: 2 Mile Run @ 18:50 Strength: Oly Program of: Power…

WOD Type: “Couplet” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 6, 5, 4, 4, for a time of 3:08. WOD Particulars: Strength: AMRAP in 8 minutes of: 5 Chest to Bar Pull-Ups 5 Snatches…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 6, 5, 4, 4, for a time of 3:08. WOD Particulars: Strength: OLY Program of: Front Squats (FS) 6 Sets @ 3 Reps Good…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 6, 5, 4, 4, for a time of 3:36. WOD Particulars: Strength: Shoulder Press Shoulder Press @ 5, 5, 5, Max, 5, 5, 5…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:00. WOD Particulars: Strength: Front Squats 115# Front Squats –> 5 Sets @ 10 Reps –Then– 95#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:00. WOD Particulars: Strength: Max 185# Bench Press Max Pull-Ups 10 GHD Sit-Ups –Reps of– Bench Press…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:05. WOD Particulars: WOD Strength: Power Cleans & Front Squats – 3 Sets @ 5 Reps (Warm-Up…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:20. WOD Particulars: Strength: Deadlifts @ 3, 3, 3, 3, 3 –Weights of– Warmup of 135# @…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 4:00. WOD Particulars: Strength: Snatch @ 5, 5, 5, 5, 5 –Weights of– 65# 75# 85# 95#…

WOD Type: “Strength” WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:04. WOD Particulars: Strength: Shoulder Press @ 1, 1, 1, 1, 1 Push Press @ 3, 3,…