Barbell Club weekly programming now available on blog LINK TO BLOG
Dynamic Effort Lower Strength Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) WOD “Dirty Isabel” 6 Rounds 5 Squat Snatches (115,75) 5 Burpees $ Out 3×20 Heavy Band Crunches
Dynamic Effort Lower Mobility: 8min 2min each side couch stretch 2min each side 1/2 pigeon Dynamic Warm Up: 5min Strength: 15min Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance) NOTES: Why? Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, […]
Max Effort Upper Mobility: 4min 2min each side. 2:00 – 3:40 http://www.mobilitywod.com/daily/friday-november-27th-2015/ Dynamic Warm Up: 5min Strength: 15min Power Clean + Push Press (1RM) NOTES: Complete as EMOM. Coach Athletes to use the first 5min as a warm up and the following 5-7min building across. Athletes need to limit total reps to less than 10. Athletes will be […]
RowVember Ends 11.30.15 at 8:30pm! Looks like we may have a re-peat from last year! Good luck to the top contenders in the final hours!
Max Effort Upper Strength Power Clean + Push Press (1RM) WOD “13.2 – Heavy and Low” 15min AMRAP 5 STOH (135,95) 10 Deadlifts (135,95) 15 Box Jumps (20,20) $ Out 3x Static Ab Holds – 1 Minute Middle, 30 Seconds Per Side
Conjugate Strength Movement Catalog : LINK Monday & Tuesday 1.Front Box Squat – Double Orange Bands (@50% + 25% Bands) Below Parallel 2. Front Box Squat – Single Red Band (@50% + 25% Bands) Below Parallel 3. Clean Grip High Pull (3×6) 4. 3 TnG Cleans + 2 Front Squats + 1 Jerk (1RM) 5. Back Rack Bulgarian Split […]
The Best Bar Ever is back at the boxes! Original, Apple Pie and NEW flavor Coconut Chocolate are available.
Explosive Strength Gymnastics Ring Dip Progression Skill Work WOD Near Death Flex-Perience (2 Rounds for reps) Death By Ring Dips —5min Rest– Death By Hang Power Cleans (60% BW) **Perform 1 rep on the first min, 2 on the second and so on until you can not complete the given reps in the given time **Minimum […]
Explosive Strength Todays explosive strength is focusing on gymnastics Mobility: 4min 2min each side: 0:00 – 1:30 http://www.mobilitywod.com/daily/saturday-november-28th-2015/ Dynamic Warm Up: 5min Gymnastics Skill Work: 5min Ring Dip Progression Skill Work NOTES: Follow the video below as an extended warm up completing each step 5-7 times WOD: 25min Near Death Flex-Perience (2 Rounds for reps) Death By […]