Blog

BAR: 3/15/21

  • Category: BAR,Blog,Wod
  • Published: March 15, 2021

PREP: 3x Banded Leg WU PVC Over head warmup STRENGTH: BS 5×5 @80%   CONDITIONING: 5rds             30 CAL                    10 OHS 95/65 SCHEDULE: https://BoomSched.as.me/Class

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BAR: 3/11/21

PREP: 3x 20 Death march 20 Glute Bridges 20 V-ups STRENGTH: Deadlifts CONDITIONING: 12 minute ladder           2/2, 4/4, 6/6, 8/8….                      DB split snatches 50/35                               T2B  ...

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BAR: 3/8/21

PREP: 3x Banded Leg WU Partner Hammy Stretch STRENGTH: BS 3×10 @70%   CONDITIONING: 7 min AMRAP             3 DL 275                       6 Burpees SCHEDULE: https://BoomSched.as.me/Class

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BAR: 3/9/21

PREP: 3x 15 Banded GM 15 Banded Lat push downs 15 Hollow Rocks SKILL: Pull-ups CONDITIONING: 3 rds with partner 33 Push-ups 33 Step-ups 33 Cals 33 BB Snatches 33 BB Lunges in place 33 Pull-ups 33 BB Thrusters 33 BB Curls 33 Sit-ups 33 Min Cap SCHEDULE: https://BoomSched.as.me/Class

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BAR: 3/10/21

PREP: 3x 20 Banded HamString curls each side 20 Double Calf Raises 10 Pillar to Press up SKILL: Strict HSPU 10 min EMOM 3-6 CONDITIONING: Metcon                           13 min                              ...

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BAR: 3/5/21

PREP: 3x :60 Bird Dogs :60 Side Pillar STRENGTH: Push-Press 5RM CONDITIONING: 5 min AMRAP             1 squat clean 165/100                    1 jerk NO FUNCTIONAL FRIDAY: 100 EACH Cross Body Hammer curls Rolling Tricep Ext Standing Tea Pots SCHEDULE: https://BoomSched.as.me/Class

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BAR: 3/4/21

PREP: 3x 5 Partner Hansting Curls 100 Singles SPRINTS: 3x 20 Death March Steps 100 Yard Sled Push CONDITIONING: For Time: 10 rounds                        15 wall-balls                   9 Burpees                      ...

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BAR: 3/3/21

PREP: 3x Clean WU 5 Strict Pull-ups STRENGTH: 2 Power Clean EMOM Add weight every minute for 10 minutes CONDITIONING: EMOM go as long as possible                                        1 Single arm DB Power Cleans 75/50        ...

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BAR: 3/2/21

PREP: 3x Primal Med ball warmup :30 sec Dead Bugs SKILL: Pistol Practice CONDITIONING: “MARY” SCHEDULE: https://BoomSched.as.me/Class

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BAR: 3/1/21

PREP: 3x Banded Leg WU 20 BB Calf Raises 10 BB Good mornings STRENGTH: BS 8×3 @80% CONDITIONING: 8 min AMRAP             10 Thrusters 95/65     20 Push-ups                          10 Hang Snatches 95/65 SCHEDULE: https://BoomSched.as.me/Class

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