by Jason Archer | Sep 19, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Power Output 5 Rounds For Time 12 Kettlebell Swings (53/35) Sprint 100m 3:00 Rest/Walk NOTE: Go As Fast As Possible. No Pacing! You Have Programmed Rest. Use The 50m Course And Sprint Down and Back To Your...
by Jason Archer | Sep 18, 2016 | Daily WOD |
A. Group Warm Decided based on WOD and athlete needs. B. Olympic Lifting Power Snatch + Snatch 2 + 2 x 4 @75% Of 1RM Power Snatch C. Strength C1. Front Squat Bar Starts On Floor 4×5 @75% Of 1RM C2. Push Pull Couplet AHAP | For Load | Rest Between Sets 5, 4, 3, 2,...
by Jason Archer | Jul 20, 2016 | Daily WOD |
A. Warmup 400m run Perfect stretch Inch worm Hip bridges Bird dogs Banded good mornings Wrist openers B. Strength Supersets of: 2 x 10 Squat AHAP without breaking set. 2 x 1:00 Handstand Hold Accumulate 1 unbroken minute. Reward: Athletes breaking during the squats or...
by Jason Archer | Jul 19, 2016 | Daily WOD |
A. Warmup 400m Run Perfect Stretch Bear Crawl Inch Worm Banded Press Banded Curls Wrist Openers 10 Pull Ups B. Strength Supersets of: 2 x 12 Pendlay Rows AHAP without breaking set OR form. Stay very strict. 2 x 0:30 Support Hold Accumulate .5 unbroken minutes. Reward:...
by Jason Archer | Jul 14, 2016 | Daily WOD |
A. Warmup 4×100 Run Progressively faster + 5 Jump Squats after each 100m Long lunge with rotation Duck walk Spiderman Crawl Inchworm Arm Circles Wrist Openers B. Skill 10-15 Minutes To Practice: Strict Pull Ups Kipping Pull Ups Butterfly Pull Ups Ring Rows C. WOD...
