Avo-Omega Smoothie Recipe Who else is a super fan of the Seward Coop? We're addicted to their amazing Avo-Omega Smoothie, which is a smooth, rich drink packed with antioxidants and delicious healthy fats. This is an awesome breakfast drink or post-workout recovery plan, fueling your body and … [Read more...] about Avo-Omega Smoothie
Monday Build to A Heavy Single Deadlift --- For Time: 30 Chest to Bar Pull-ups 3 Rounds of Dumbbell "DT" 20 Chest to Bar Pull-ups 2 Rounds of Dumbbell "DT" 10 Chest to Bar Pull-ups 1 Rounds of Dumbbell "DT" Dumbbells: (50's/35's) 1 Round of “DT” … [Read more...] about week of 5/2
Monday Thruster Build to Heavy Double *Bar comes from rack --- 3 Rounds for Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24"/20") 1 Minute Pull-ups 1 Minute Bike Calories 1 Minute Rest --- STRENGTH: … [Read more...] about week of 4/25
Monday Build to Heavy Set of 3 Power Snatches --- 25-20-15-10-5: Calorie Row Power Snatches (75/55) --- STRENGTH: Athletes will have 12-15 minutes to build to a heavy set of 3 Power Snatch. Can drop the bar between reps. STRATEGY: Athletes should be able to complete 5 … [Read more...] about week of 4/16
Monday Deadlift 5-5-3-3-1 --- 21-15-9-9-15-21: Deadlifts (225/155) Burpees --- STRENGTH: Today you will have the opportunity to build to a heavy single on the deadlift. Do keep in mind that we also have deadlifts in the workout today so pay close attention to your total … [Read more...] about week of 4/11
Monday Build to a heavy set of 3 Power Cleans ...then 1 x 3 @90% 1 x 3 @80% --- For Time: 15 Hang Power Cleans (185/135) 1,500/1,200 Meter Bike 12 Hang Power Cleans (185/135) 1,200/900 Meter Bike 9 Hang Power Cleans (185/135) 900/600 Meter … [Read more...] about week of 4/4
Monday Back Squat 4 x 5 --- 2 Rounds: 10 Bar Muscle-Ups 20 Bar-Facing Burpees 30 Deadlifts (225/155) 40 Wall Balls (30/20) --- STRENGTH: Today for the back squat focus on quality reps. The weight should be the same across all 4 sets. WORKOUT STRATEGY: Bar Muscle-ups … [Read more...] about week of 3/28
Monday Build to Heavy Set of 5 Deadlifts ...then 1 x 5 @90% 1 x 5 @80% --- AMRAP 5: Toes to Bar On the Minute [Starting at 0:00]: 9 Deadlifts (185/135) [Rest 5 Minutes] AMRAP 5: Chest to Bar Pull-ups On the Minute … [Read more...] about week of 3/21
