WAR Gym Experience

Clear Again

AMRoundsAP in 20 Minutes of:
5 Pull Ups (Adv.CTB)
5 Ring Dips
5 Shoulder Press (115,95,65)
8 KBS (70,55)
5 Hill Sprints (60 yards – steady incline)

WAR Gym Experience

Part 1

3 Sets of:
500 Meter Row
20 Ring Dips
10 Burpees AFAstAP
    Rest 2 Minutes

Rest 5 Minutes

Part 2

3 sets of:
10 Burpees
20 Air Squats
Row 500 Meters
    Rest 2 Minutes

GYM NOTE: Log the 6 different times.  Let’s have a good day.

Click Here to go to today’sWAR Article: “No Integrity In Being Clouded”

WAR Gym Experience

Prepared For Anything

Part 1:
A1. 3 Front Squat (90%)
    Rest 10 Seconds
A2. 22 KBS (70,55,35)
     Rest 3 Minutes X 5

Rest Exactly 5 Minutes

Part 2:
15,12,9 Rep Rounds For Time Of:
CTB Pull Ups

GYM NOTE: Front Squat is based on 90% Effort. For those who know their 3RM for the front squat they will base it off of that: (ex..255x .90=230 lbs). Everyone needs to start getting an idea as of to where your at so you can be more accurate in your loads. Be dilligent in you Gym Note taking; this is the only way you will see what needs to happen in order for you to get stronger and better. You have to become familiar with what you have done in previous workouts so you can set attainable goals when confronted with the new workouts. This is especially true with the core movements: Squats, Deadlift, Cleans and Snatches. Get into recording strength gains; it will tie you closer to the gym and will keep you motivated to improve.

Part Two is what it is. Advanced will do CTB. Scaled should use a band and or supine ring Pull ups. This is a burner, so go hard.

Post/Log Loads and Met Con Times

Click Here to go to today’sWAR Article: “Active Physically”