Posts Tagged ‘Toes-to-Bar’

Wednesday: 160907 (2-7)

Posted: September 6, 2016 in Uncategorized
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Warm-up:

Strength:
Bench Press: Work up to x5 @9 RPE

MetCon:
AMRAP 20:

10 Toes-to-Bar
5 Bench Press (Use 90% of above)
800m Run

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Friday: 120914 (4-5)

Posted: September 6, 2012 in MetCon
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WEEK 4: Day: 5

DE Lower Body:
Speed Squats (with minibands): 55% of 1RM x 2 reps x 8 sets (#)

Olympic Weightlifting:
Hang Cleans: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Hang Clean High Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Quads Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
AMRAP 10:

200 Meter Run
10 Medicine Ball Cleans 20/15#
10 Toes-to-Bar

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Hang Cleans:

Friday, May 25, 2012

Posted: May 25, 2012 in MetCon
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WEEK 2: Day: 4

ME Lower Body:
Good Mornings: Find 1RM

Compare to: Friday, April 6, 2012

Assistance:
Good Mornings: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
AMRAP 12:

200 Meter Run
10 Slam Balls 25/20#
10 Wall Ball Throws 25/20#

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Post WOD:
25 Toes-to-Bar

Thursday, April 26, 2012

Posted: April 26, 2012 in MetCon
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WEEK 1: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 45%x3x9 (#)

Assistance:
Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 12:

3 Strict Pullups
6 Press (75/45#)
9 Toes-to-Bar

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Thursday, March 22, 2012

Posted: March 22, 2012 in MetCon
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DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Chest Supported Rows: 3×8-12 (#)
A2: Dumbbell Tate Press: 3×8-12 (#)

MetCon:
AMRAP 12:

15 Box Jumps, 24/20″
12 Push Press 115/75#
9 Toes-to-Bar

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