Kris LeSueur

Workout of the Day – Friday July 19th, 2019 “Scarface”

Strength Snatch (3X2) 3 Sets of 3: Pausing Snatch Pulls 3 Sets of 3: Snatch High Pulls 3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch Percentages (all based off 1RM Snatch): Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60% Pausing…

2019 07 18

Workout of the Day – Thursday July 18th, 2019 “Sub 300”

By: Kris LeSueur 0

Metcon Sub 300 (Time) For time 50 Air squats 400m farmer carry 30 hand release push ups 20 V ups 10 burpees 20 TTB 30 HSPU 400m Row 50 - 2 count mountain climber Metcon (No Measure) Body Armor 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses…

2019 07 17

Spartan SGX Training – Wednesday July 17th, 2019 at 7:00pm “Sweet Sixteen”

By: Kris LeSueur 0

Spartan Strength Wall Sit Wednesday... Again... (AMRAP - Reps) 3 Rounds: 1:00 Wall Sit (35#/26#) 0:30 Max Goblet Squats (53#/35#) 1:00 Wall Sit 10 Goblet Squats (53#/35#) -1:30 Rest- Spartan SGX WOD Sweet Sixteen (Time) 4 Rounds for Time: 400m Run 16 Dumbbell Burpees (50#/35#) 16 Dumbbell Overhead Lunges 16…

2019 07 16

Workout of the Day – Wednesday July 17th, 2019 “Meter Maid”

By: Kris LeSueur 0

Strength Clean and Jerk (7X7) Beast Builder V1 On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4…

2019 07 16

Workout of the Day – Tuesday July 16th, 2019 “Row Benchmark”

By: Kris LeSueur 0

Metcon 2K Row (Time) Max Effort 2K Row Sprint Start: Our aim at the start of the 2K row is to simply get the rower fan spinning as fast as possible. We can accomplish this with a "sprint start". In the sprint start, we modify our stroke technically for the…

2019 07 15

Workout of the Day – Monday July 15th, 2019 “Tailspin”

By: Kris LeSueur 0

Strength Front Squat (6X3) Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 66% of 3-Rep Back Squat (see 6/17 wodify entry) This is an increase of 3% from last week, and as a refresher, this is…

2019 07 14

Spartan SGX Training – Monday July 15th, 2019 at 7:00pm “Sandbaggin”

By: Kris LeSueur 0

Spartan Strength Eccentric Ring Pullups (3-3-3-3-ME) 5 seconds on descent Spartan SGX WOD Sandbaggin' (AMRAP - Rounds and Reps) AMRAP 16 (With a Partner): Partner 1: *7 Sandbag Ground-to-Overhead (75#/50#) *7 Front Squats Partner 2: Max Distance on Rower -*After partner 1 completes sandbag movements, switch with partner 2 and…

2019 07 14

Workout of the Day – Saturday July 13th, 2019 “Mind Eraser”

By: Kris LeSueur 0

Metcon Mind Eraser (AMRAP - Rounds and Reps) AMRAP 20: 200 Meter Run 7 Power Cleans (135/95) 7 Burpees These are regular burpees today, not over the barbell. To be “Rx”, we are looking for the jump up burpee. Post new rounds plus repetitions to the tracker below. The run…

2019 07 12

Spartan SGX Training – Saturday July 13th, 2019 at 7:00am “Gritty Paradise”

By: Kris LeSueur 0

Spartan SGX WOD Gritty Paradise (AMRAP - Rounds and Reps) Teams of 2 30:00 AMRAP: 400m Sandbag Run (75#/50#) 8 Alternating Pull-ups 12 Alternating Dumbbell Box Step Ups (35#/25#) 20 Lateral Burpee Partner Jump Overs (Partner in Plank) 400m Run - Partners do together, switch sandbag as needed Pull-ups -…

2019 07 12

Workout of the Day – Friday July 12th, 2019 “BFF”

By: Kris LeSueur 0

Strength Snatch (5X6) On the 2:30 x 5 Sets: 3-Position Power Snatch 3-Position Squat Snatch Barbell load - 60% of 1RM Snatch A 5% increase from last week. Aim is not to simply move heavier loads, but to move them better than last week. This complex involves a total of…

2019 07 11

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