BLOG

BLOG

BrandonWallin
2 months 2 weeks ago
Sotts Press (3x5 heavier than last week)

Power Snatch w/pause @ knee + Below knee Hang Snatch (4x3x1+1@70%)

Snatch lift off + snatch pull (4x2x1+1@95-100%)

Ring rows (3x8-12)

 
BrandonWallin
2 months 2 weeks ago
QOTD: What is your favorite candy/chocolate?

 

A.) "Tri Sprint Intervals"

5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.
BrandonWallin
2 months 3 weeks ago
QOTD: What was the last show you watched on Netflix/Hulu?

 

A.) Overhead Squat Complex

3 Sets:
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats

Set 1: 62% of 1RM Overhead Squat
BrandonWallin
2 months 3 weeks ago
QOTD: If you could change your name to something else what would it be?

 

A.) Teams of 2

30 Minute AMRAP

60 hang power cleans (95/65)
400m run (each partner runs 200m)
50 push ups
BrandonWallin
2 months 3 weeks ago
QOTD: How do you normally drink your coffee?

 

A.) "Blue Steel"

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
BrandonWallin
2 months 3 weeks ago

Warm-Up: 


Tabata row



WOD prep:


Dead lifts


Z-Press



WOD:


5 rounds


BrandonWallin
2 months 3 weeks ago
Front Squat w/3s pause (Build to 75% in 6 sets)

Clean pull w/pause @ knee + Hang clean + Jerk (5x1+1+1@70%)

Clean Lift off (4x3@95%)

Goblet Squat hold (3x45s)
BrandonWallin
2 months 3 weeks ago
QOTD: What was your first job?

 

A.) Handstand Push Up Mechanics

 

B.) "Diane"

For Time:

21-15-9

deadlifts (225/155)

handstand push ups

 
BrandonWallin
2 months 3 weeks ago
QOTD: What is your dream car?

 

A.)  Pausing Front Squat

1 pausing front squat (3 second pause in the bottom)

1 regular front squat

*Build every 2 minutes for 12 minutes
BrandonWallin
2 months 3 weeks ago
Sotts press (3x5) heavier than last week

Power Snatch w/pause @ knee + Below knee snatch (5x2x1+1@70%)

Snatch lift off + Snatch pull (4x2x1+1@85%)

Single arm bent over row (3x8) heavy