HUMP DAY MID WEEK AND LOOKING FOR INSPIRATION? JUMP ON THE BENCH AND CRUSH SOME HEAVY WORK. ALL % WORK IS OFF YOUR 1RM STRENGTH: BENCH PRESS 3X3 70%-80%-90% . WOD: 30-20-10-20-30 ROW CAL KB FLOOR PRESS . CASHOUT: SHOULDER MOBILITY ENJOY STOUTY
TUESDAY IS HERE! TUESDAY AND THURSDAY ARE GENERALLY REST DAYS BUT FOR ME I LIKE TO WORK ON OLY LIFTING THESE DAYS. YOU REST ILL GET BETTER! STRENGTH: HANG POWER SNATCH SUPERSET WITH DUMBELL ROWS 5-4-3-2-1 : SS: 10-10-10-10-10 ASCENDING WEIGHT ON SNATCH . WOD: EVERY 2 MINUTES FOR 20 MINUTES 45 BATTLE ROPES 9 […]
Long week and weekend… Be happy to start moving this week! Strength: 3×3 Sh Press 70%-80%-90% . Enjoy this chipper 400m Ski 200 Battle Ropes 100 WB 14/10 50 Hang Power Cleans 65/45 25 pull Ups . Cash Out: Crossover Symmetry Recoverey Enjoy Stouty
Strength:Tabata Push-ups Sit ups Pull ups . WOD: Elizabeth 21-15-9 Ring Dips Power Cleans 85/55 . Cash Out: 1 km Row Have a great weekend Stouty
WERE BACK! SORRY FOR THE MISSED DAY, I HAD SOME EMERGENCY TRAVEL NEEDED AND WAS UNABLE TO POST. STRENGTH: CLEAN PULL 10 MIN EMOM 3 PULLS INCREASING WEIGHT . WOD: “CREW” 3RDS 20 WB 14/10 20 POWER CLEANS 85/55 . CASHOUT: TABATA RUSSIAN TWISTS . . HAVE FUN WITH THIS ONE STOUTY
HOUSTON & THE HAMMER STRENGTH: SNATCH PULL 1-1-1-1-1-1-1 INCREASING WEIGHT TO 1RM OR HIGHER . WOD: “HIGH TOP” 15 MIN AMRAP 15 HAND RELEASE PUSH UPS 10 FLOOR TO CHAIR TRANSFER 5 KB SH PRESS 28/20KG . CASHOUT: “SLOW YOUR ROW” 1KM SKI ERG/ ROW
Sorry for lack of blog… was at this mans wedding ANGEL GONZALEZ… CONGRATS BRO MONDAY: STRENGTH: KB DEAD LIFT 3×5 65%-75%-85% . WOD: FOR TIME: 200 BATTLE ROPES 25 SH PRESS 115/85 150 BATTLE ROPES 15 SH PRESS 115/85 75 BATTLE ROPES 5 SH PRESS 115/85 . CASH OUT: EMPTY SLED PUSH 8 MINUTES OF […]
HERO WEEK DAY 5 STRENGTH: DEAD LIFT 1RM THEN MOVEMENT PREP . WOD: “GOMEZ” Cpl. Francisco Gomez, 44, of the Princess Patricia’s Canadian Light Infantry based in Edmonton, was killed when a suicide bomber attacked a military convoy returning to Kandahar airfield on July 22, 2006. Gomez was driving an armoured vehicle when a suicide […]
HERO WEEK DAY 4 THIS WEEK WHEELWOD IN HONOUR OF REMEMBRANCE DAY AND VETRAN’S WEEK WILL DO A HERO WOD EACH DAY . STRENGTH: 3X4 SNATCH PULL @ 90%, 100%, 110% OF 1RM . WOD: “RANDY” Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line […]
HERO WEEK DAY 3 THIS WEEK WHEELWOD IN HONOUR OF REMEMBRANCE DAY AND VETRAN’S WEEK WILL DO A HERO WOD EACH DAY . STRENGTH: SH PRESS 1RM . WOD: “FAUGHT” On January 16, 2010 at aged 44, Sgt John Wayne Faught from Sault Ste. Marie, Ontario, was killed when he stepped on a roadside bomb near […]
