WOD: Fri 06.21.2019 Bench + Burner
Bench
5x3, across
Burner
3 Rounds
Sled or Plate Push
100' Kettlebell Front Rack Carry (53/35)
25 Weighted Sit Ups (45/35)
WOD: Thu 06.20.2019 “Silouettes”
“Silouette”
3 Rounds
15 Lateral-Over-Bar Burpees
15 Front Squats (135/95)
15 Jerks (135/95)
15 Chest to Bar Pull Ups
WOD: Wed 06.19.2019 “Wayne’s World”
"Wayne's World"
AMRAP 20
With a partner
400 Meter Run
60 Kettlebell Swings (70/53)
BEAST COAST BARBELL: 6/17-6/22
Monday/Tuesday:
A) Snatch pull+power snatch 5x(3+1 )@80%
B) Snatch balance 4×2 @80%
C) front squat 1×3 @5-10lbs heavier than last week
Wednesday:
A) Clean pull+power clean 5x(3+1) @80%
B) power jerk+split jerk 5x(1+1) @80%
Thursday:
A) build to today’s heaviest weight for complex: 2 cleans+2 front squats+1 jerks
B)superset:
B1) 3×10 strict dips
B2) 3×1:00 Plank (hands)
Saturday:
A) build to today’s heaviest 3 rep […]
WOD: Tue 06.18.2019 “Christine”
“Christine”
3 Rounds
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps (20″)
10 Day Nutrition Challenge: The Kick Off to Summer
THE RULES
What you can eat:
- Vegetables — Lettuce, spinach, kale, brussels, cauliflower, broccoli, peppers, cucumber, carrots, tomatoes, white potatoes, sweet potatoes, corn on the cobb (or fresh off), beets, radishes, celery, etc.
- Proteins — Chicken, turkey, fish, seafood, grass-fed beef/steak, eggs, buffalo, venison, etc.
- Fats — Avocado, guacamole, coconut, oils, olives, nuts, seeds, butter (grass-fed only e.g. Kerry Gold, Kate’s, etc)
- Fruits — Fresh fruit; apples, oranges, berries, watermelon, all […]
WOD: Mon 06.17.2019 “Quarter Past Midnight”
Nutrition Challenge starts TODAY!
"Quarter After Midnight"
AMRAP 5
200 Meter Row
15 Push Press
Rest 1 Minute
AMRAP 4
3 Strict Pull Ups
6 Push Ups
9 Squats
Rest 1 Minute
AMRAP 3
50' Bear Crawl
15 Hollow Rocks
Rest 1 Minute
AMRAP 2
Double Unders
Rest 1 Minute
AMRAP 1
Bike for Calorie