Entries by Marek Coates

Tabata Its Friday

    6/23/2017     WARM UP: Double Unders! STRENGTH/METCON: Rev TABATA – Shoulder Press 8 Rounds – 10 Seconds MAX effort / 20 Seconds REST Strict Press (65/45)   4 Min AMRAP: Walking Lunges On The Mats At Each End – 3 x Burpee   Rev TABATA – Push Press 8 Rounds – 10 […]

Heavy Deads For Daily Meds

      6/22/2017   WARM UP:   STRENGTH: E. M. O. M x 10 Odd Minutes: 5 x Front Squat (155/105) Even Minutes: 10 x GHD Sit-Ups   METCON: 5 Rounds of: 5 x Deadlift (315/215) 10 x Box Jumps (24/20) 15 x Wall Ball (20/14) 200m Sprint

Jerks and Squats

    6/21/2017     WARM UP:   STRENGTH: Push Jerk and Split Jerk 5 Sets of: 2 x Push Jerk + 1 x Split Jerk Taken from the ground. Rest 1-2 Minutes between sets.   Time Cap 20 Minutes.   Back Squats Work in a 5 rep range going as heavy as possible. Build […]

5 Mins of…..FUN

    6/20/2017     WARM UP:     STRENGTH: E. M. O. M x 7 Perform: 1 x Hang Power Snatch 1 x Hang Squat Snatch   METCON: 5:00/1:00 For MAX reps Rower for Calories Bench – Rx 135/85, Sx 95/65 Pull-Ups GHD Sit Ups Sled Push (90/45) Rest 1 minute between rounds.   […]

Leg Day…aka Monday

    6/19/2017   WARM UP:   STRENGTH:  Squat Cleans and Dips E. M. O. M x 10 Odd Minutes: 3 x Squat Cleans – Build in weight Even Minutes: 10 x Dips – Add weight for more resistance   Front Squats: E. M. O. M x 5 1 x Front Squat, Pause 2 Second […]

Team WODs Are Fun!

    6/17/2017   WARM UP:   METCON: TEAM WOD! TEAMS OF 3: Rx Weight (135/85)  Sx Weight (95/55) 90 x Deadlift 75 x Back Squats 60 x Front Squats 45 x Hang Power Cleans 30 x Shoulder to Overhead 15 x Thrusters   TEAMS OF 2: Rx Weight (135/85)  Sx Weight (95/55) 60 x […]

Don’t Give Up!

    6/16/2017   WARM UP:   STRENGTH:  Strict Press vs Muscle Ups E. M. O. M x 10 Odd Mins: 5 Strict Presses Even Mins: 1-3 x Muscle Ups, ring or bar. Try to stay strict, minimal kip. Scale = 3-5 x Pull-Ups. Try to stay strict, minimal kip.   Barbell Curls (65/35) vs […]

Conditioning Day

    6/15/2017     WARM UP:   METCON: 3 Rounds For Time: Sprint 400m 15 x Air Squats 15 x Box Jumps (24/20) 15 x Air Squats Time Cap – 15 Mins.     Strict Annie 50-40-30-20-10 of: Double Unders / Singles Strict Sit-Ups Time Cap 10 mins     It’s All About The […]

Oh No Curtis P

    6/14/2017     WARM UP:     METCON: Oh No Curtis P! For Time 100 Curtis P’s (105 lbs/70 lbs) One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press.