Brian Chandler

Track WOD – Week 9 Group: Retest 1 Mile Time Trial Strength A1. 6 x 4 Bench Press @ 75-80-85-85% A2. 6 x 5 Weighted Chin-ups (If assisted – 3 second negative descent) Then- B1. 4 x 6 Reverse Lunge in Back Rack position (3 each leg) – 45% Back Squat Max B2. 4 x […]

Strength A1. Deadlift x 8-6-4-2 @ 60%-70%-80%-90% 1RM Rest :30 A2. 4 x Max Set of Strict Dips Rest :90 Conditioning 3 x 4 minute AMRAP: 10 Wall Balls (30#/20#) 10 Power Snatches (95#/63#) 10 Box Jumps (24#/20#) Rest :90 between each round. Begin each round where you finished the previous round.  Score is total

Endurance 4 x 1:00 Row for Max Calories – Full pulls, goal is to keep consistent efforts. Rest 2:00 b/t efforts Conditioning Complete for time: 21 Handstand Push-ups 21 Toes-2-Bar 400m Run 15 Handstand Push-ups 15 Toes-2-Bar 400m Run 9 Handstand Push-ups 9 Toes-2-Bar Skill Advanced – 3 x Max Set of Unbroken Double Unders

Strength Every 2 minutes for 8 minutes complete: 6 Front Squats @ 75% 1RM Then complete Max reps @ 75%.  No more than 1 second pause at the top. Set is done when you fail rep or break tempo. Conditioning Complete 3 rounds as fast as possible: 5 Clean and Jerks (155#/103#) 5 Lateral Bar

Partner WOD Part A: Alternating complete rounds with your partner, complete as many rounds as possible in 12 minutes of: 125m Row Sprint 10 alternating Kb Snatches (53/35) -Rest 3 minutes- Part B: Alternating complete rounds with your partner, complete as many rounds as possible in 12 minutes of: 20 Abmat Sit-ups 10 Clapping Push-ups

Conditioning “Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24″/20″) 30 Wall Balls (20#/14#) This is no doubt a grinder workout.  Come in, challenge yourself, and leave both physically and mentally stronger.

Track WOD – Week 8 Group: 8 x 400m Run w/ 30 seconds rest between efforts – TAKE 4 MINUTES REST BETWEEN SET 4 AND 5. Self: 8 x 200m run @ goal mile pace w/ full recovery between each. Strength A1. 5 x 5 Bench Press @ 70-75-80-80% A2. 5 x 5 Weighted Chin-ups (If assisted

Strength Complete 5 sets of the following:  4 Deadlifts @ 80% 1RM Rest :30 Max set of Strict Dips Rest :60 Conditioning Partner WOD Alternating full rounds between you and your partner – 20 minute AMRAP: 15/12 Calorie Row 9 Toes-2-Bar 6 Overhead Squats (135#/93#)  

Oly 5 x 1.1.1 Power Clean @ 70%-75%-80%-85%-90% of Clean Max Full reset after every rep, take 5-10 seconds between reps. Rest :60 between sets Conditioning Complete 3 rounds for time: 20 Kb Swings (60#/44#) 50 Double Unders 15 Burpee Box Jumps (24″/20″) *Rest 2 minutes between rounds.  

Strength Front Squat 5 @ 60% 3RM 5 @ 70% 3 @ 80% 3 @ 90% 1 @ 95% 1 @ 100% Establish 1 Rep Max Conditioning Advanced 12 minute AMRAP: 10 C2B Pull-ups 10 Alternating Pistols 10 Handstand Push-ups Intermediate/Novice 12 minute AMRAP: 10 Pull-ups 10 2-count reverse lunges 10 Kb Push Press (35#/26#)