Friday, 10/20/17

Warm Up: Run 400 meters 20 reverse lunges 10 good mornings with empty bar 10 each side Windmill Hamstring stretch 2 30 second pvc hold at deadlift start position (pvc at midshin, knees back, Feel the hammies!) Strength: Deadlift 70%/3, 80%/3, 90%/3 Conditioning: Complete as many rounds as possible in 8 mins of: Sprint, 100 […]

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Thursday, 10/19/17

Warm Up: row 500 meters 20 wolking lunges 30 strict presses with empty bar Strength: 10 minutes to establish 1RM Push Press 10 minutes to establish 1RM Split jerk For time: 24 Power Cleans, 135/95 lbs 12 Box Jump Overs, 24/20 in 24 Shoulder-to-Overheads, 135/95 lbs 12 Box Jump Overs, 24/20 in 24 Chest-to-bar Pull-ups

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Wednesday, 10/18/17

“Schemin’ the partner WOD like” Partner Warm Up: “Junk yard dog” then 2 rounds each of -Partner 1 does Abmat 10 sit-ups -Partner 2 holds low plank -switch PartnerWOD: 3 rounds of: 3 minute AMRAPs per partner -20 Row Calories -15 Burpees -GHD Sit-ups for time remainder. -Rest 3 mins while partner works. Skill work: […]

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Tuesday, 10/17/17

Warm Up: 3 rounds of 10 open hip mountain climbers 5 pause wall squats ~then~ 20 empty barbell back squats Strength: In 15 minutes, Establish a 5RM Back Squat For Time: 21-15-9-6-3 -Power Snatch, 75/55 lbs -Wall Ball, 20/14 lbs, 10/9 ft

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Monday, 10/16/17

Warm Up: Steady through -400 meter run -30 hand release push ups -5 minutes of Double Unders Strength: Bench Press 75%/5, 85%/3, 95%/1 (x%/1)2 Conditioning: Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Double Unders 15 Ring Dips

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Thursday, 10/12/17

Warm Up: 2 rounds -Run 200 meters -15 Goblet Squats -10 Ring Row Muscle Up progression WOD For time: -Row, 500 m -20 Front Squats, 95/65 lbs -1 Ring Muscle Up -Row, 400 m -15 Front Squats, 95/65 lbs -2 Ring Muscle Ups -Row, 300 m -10 Front Squats, 95/65 lbs -3 Ring Muscle Ups […]

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Wednesday, 10/11/17

Warm Up: 2 rounds: -100 meter run -10 walking lunges -10 Kettlebell taters -10 pull ups Olympic lifting: 12 minute EOMOM (every other minute on the minute) 2 Clean and Jerks (touch and Go) Conditioning: Complete as many rounds as possible in 10 mins of: -10 Kb Goblet Lunges, 1.5/1 pood -10 Clean & Jerks, […]

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Deadlifting & Donuts

CLICK HERE TO SIGN UP! All entry fees and spectator fees will be donated to the Jonesboro Police Department.  Natural State Strength & Conditioning, 5 Star Nutrition and all of our sponsors are excited to raise money for the brave men and women of the JPD. They deserve our love, prayers and support always. 

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Tuesday, 10/10/17

Warm Up: 3 steady rounds: -Row 10 calories -30 second plank hold on rings Strength: Deadlift 3×5 (65/75/85%) Conditioning: Run, 800 m — then — -21 Box Jumps, 30/24 in -21 Ring Push-ups -15 Box Jumps, 30/24 in -15 Ring Push-ups -9 Box Jumps, 30/24 in -9 Ring Push-ups — then — Run, 800 m

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Monday, 10/09/17

Warm Up: 3 steady rounds of: 200 meter run 10 push ups 15 abmat sit-ups 20 double unders Strength: Bench Press 3×3 (70/80/90%) Partner WOD: “Put your sleds together” *Split reps between partners as needed. 4 rounds for time of: -20 Handstand Push-ups -80 Double Unders -20 Toes-to-bars -Sled Drag, 135/95 lbs, 100 m

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