SUNDAY Sunday Fun Day! 3 pm surprise WOD! MONDAY 10 min to Find a 5RM Push Press -then- EMOM5 5 reps @80% of 5RM -then- Back Squat 3 sets x 5 reps *Improve your loads from last Monday. TUESDAY 12 min to find a 4RM 2” Deficit Deadlift -then- 3 RFT 400 m RunContinue reading “Training August 21st – 27th”
Author Archives: 256tech.net
Training August 14th – 20th
SUNDAY Sunday Fun Day! *3 PM Surprise WOD* MONDAY Push Press Week 3 12 min to find a Push Press 6RM -then- EMOM5 6 reps @ 70% of 6RM -then- Back Squat 3 sets x 5 reps *If you trained back squat with us last Friday, try to meet or exceed your top weight fromContinue reading “Training August 14th – 20th”
Training August 7th – 13th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Find a 8 RM Push Press -then- EMOM 5 8 Push Presses @ 70% of 8RM -then- For time: 30 Power Cleans @ 185/125 lb *15 min time cap. If you can do even one power clean at the Rx load, you will use the RxContinue reading “Training August 7th – 13th”
Training July 31st – August 6th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY In 10 min find a 10RM Push Press -then- EMOM5 10 reps @70% of 10RM -then- 25-15-10 Double Kettlebell Front Squat Pullups *Rx loads: *Men:50 lb DBs or 53 lb KBs *Women: 35-40 lb DBs or 35 lb KBs *12 min time cap TUESDAY Partner WODContinue reading “Training July 31st – August 6th”
Training July 24th – 30th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 8 Sprint Warmup Drills on Sprint Mechanics 1x100m Hill Sprint @ Warmup Pace, Lying Prone Start 2 x 100 m, 2 x 80 m, 2 x 60 m, 4 x 40 m Hill Sprint, Lying Prone Start Sprint Cooldown TUESDAY 7 RoundsContinue reading “Training July 24th – 30th”
The Colorado Experiment
[google-drive-embed url=”https://docs.google.com/document/d/12NiJHnyA778Lx8jenrH3dIC_ENxiZGcIWNR03D5YiKU/edit?usp=drivesdk” title=”The Colorado Experiment” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/12NiJHnyA778Lx8jenrH3dIC_ENxiZGcIWNR03D5YiKU/preview” title=”The Colorado Experiment” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”1000″ style=”embed”]
Texas Method Weightlifting Week 13
[google-drive-embed url=”https://docs.google.com/document/d/1W61Cc-Zy-KEhgkDuX-irG_pK3oGNlFFgPJOR3UWXSyI/edit?usp=drivesdk” title=”Texas Method Weightlifting Week 13″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/1W61Cc-Zy-KEhgkDuX-irG_pK3oGNlFFgPJOR3UWXSyI/preview” title=”Texas Method Weightlifting Week 13″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”1000″ style=”embed”]
Training July 17th – 23rd
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 7 Sprint Warmup Drills on Sprint Mechanics 1x100m Hill Sprint at warmup pace 2 x 100m, 3 x 60m, 4 x 40m Hill Sprints at sprint pace Sprint Cool down TUESDAY Team Power Linda 10-9-8…-1 Deadlift @ 150% Bodyweight Bench Press @Continue reading “Training July 17th – 23rd”
Training July 10th – 16th
SUNDAY Sunday Fun Day! *3 pm surprise WOD* MONDAY Sprint & Agility Week 6 Sprint Warmup Drills on Sprint Mechanics 1x100m Hill Sprint @ warmup pace 6x100m Hill Sprints @ sprint pace Sprint Cooldown TUESDAY Drills and instruction on the Air Squat and Pushup. -then- 8 Tabata rounds each of: Squats Pushups Situps Kettlebell SwingsContinue reading “Training July 10th – 16th”
Texas Method Weightlifting Week 12
[google-drive-embed url=”https://docs.google.com/document/d/19ec-bKPvXsqxtjZlWfCFG4E1nW2HJ7VCH8C669OV3Ss/edit?usp=drivesdk” title=”Texas Method Weightlifting Week 12″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” newwindow=”yes” style=”normal”] [google-drive-embed url=”https://docs.google.com/document/d/19ec-bKPvXsqxtjZlWfCFG4E1nW2HJ7VCH8C669OV3Ss/preview” title=”Texas Method Weightlifting Week 12″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_document_list.png” width=”100%” height=”1000″ style=”embed”]