Ape Nation representing at the Oklahoma Tough Mudder! #djkitty Strength: Back Squat 5-5-5-5-5 @ 75% 1RM For Quality Conditioning: “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)* 400m Run 3 rounds for time Compare to Tuesday, 28 May 2013 *Focus on quality, not just time …rest 4 minutes ...Read More
Normal class at 0900. Good luck to the Tough Mudder team! Conditioning: “All I do is work and run” 15 Overhead Squats (155/103) Run 300m 30 Pull-ups Run 400m 45 Bar-Over-Burpees Run 600m 45 Double Unders Run 400m 30 Toes-2-Bar Run 300m 15 Clean and Jerk (155/103) 2 rounds for time Mobility:...Read More
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 (1.5/1 pood) Box Jumps (24″/20″) Run 200m at the end of each round For Time Compare to Friday, 17 May...Read More
How the “boys” solve the issues of the world. 🙂 Skill: 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...Read More
Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand...Read More
There will be barbell class at 0815. Conditioning: Partner WOD “Papa loves mama” 30 Partner Deadlifts (475/405/315)* 50 Burpee Box Overs (24/20″) 80 Walking Lunges (45/35) 1200m Row 80 Kettlebell Swings (53/35) 50 Bar-Over-Burpees 30 Partner Deadlifts For Time *(male partners/co-Ed/female partners) both lifting at same time, same bar Mobility: Spine Smash –...Read More
Post competitors class mobility work Strength: Overhead Squat 3-3-3-3-3+ @ 55-60-65-70-75% 1RM For quality of movement Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders For Score Compare to Tuesday, 27 May 2014 Flexibility: 10 Sit-ups...Read More
Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups* For Score *On final minute, do as many HRPU...Read More
