tag:blogger.com,1999:blog-20394179912689977022024-03-12T16:16:25.016-04:00Wagner's Big Red Phys EdJosh Wagnerhttp://www.blogger.com/profile/01337912124546730820noreply@blogger.comBlogger322125tag:blogger.com,1999:blog-2039417991268997702.post-57134528368258872502024-03-11T10:47:00.000-04:002024-03-11T10:47:44.098-04:00How To Clean<p> </p><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">Squat Clean</span></b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="368" src="https://www.youtube.com/embed/Ty14ogq_Vok" width="442" youtube-src-id="Ty14ogq_Vok"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><b>Power Clean</b></span></div><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="358" src="https://www.youtube.com/embed/KwYJTpQ_x5A" width="431" youtube-src-id="KwYJTpQ_x5A"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><span style="font-size: large;"><b>The Burgener Warm Up</b></span></div><div class="separator" style="clear: both;"><span style="font-size: large;"><b><br /></b></span></div></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="351" src="https://www.youtube.com/embed/mWffzvDGeg4" width="422" youtube-src-id="mWffzvDGeg4"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">Men's Clean and Jerk Workout 2022 CrossFit Invitational </span></b></div><div class="separator" style="clear: both; text-align: center;"><b><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/5ODhxk8_KuI" width="320" youtube-src-id="5ODhxk8_KuI"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; font-weight: 400;"><b><span style="font-size: large;">Women's Clean and Jerk Workout 2022 CrossFit Invitational </span></b></div><div class="separator" style="clear: both; font-weight: 400;"><b></b></div></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/5ODhxk8_KuI" width="320" youtube-src-id="5ODhxk8_KuI"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="font-size: large;"><br /></span></b></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p><br /></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-8977478480698178592024-03-05T15:12:00.005-05:002024-03-05T15:12:31.239-05:0024.1<p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkHTEn2yfU1GBwvA7XTb8vCKnLmEOLWSOdfhyZY_We5qpylla00XuUnjsCYAhpbKCJRiItdkkPcAdzOYcl-eEU1n7hnOheK3K2lmQK4KGCJcRJ4c2v3FS4-jHNtU-fwm63xazAB3mM6zHG38trWTUHy6mPuRpQ3RHmF44dqHVd5-MePKxMh-pAmYnDjWI/s225/Open.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkHTEn2yfU1GBwvA7XTb8vCKnLmEOLWSOdfhyZY_We5qpylla00XuUnjsCYAhpbKCJRiItdkkPcAdzOYcl-eEU1n7hnOheK3K2lmQK4KGCJcRJ4c2v3FS4-jHNtU-fwm63xazAB3mM6zHG38trWTUHy6mPuRpQ3RHmF44dqHVd5-MePKxMh-pAmYnDjWI/s1600/Open.png" width="225" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><b>24.1</b></span></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://games.crossfit.com/workouts/open/2024">https://games.crossfit.com/workouts/open/2024</a> - WORKOUT</div><p></p><p style="text-align: center;"><b>HOW DOES YOUR SCORE RANK UP?</b></p><p style="text-align: center;">Leaderboard - <a href="https://games.crossfit.com/leaderboard/open/2024?view=0&division=1&region=0&scaled=0&sort=0">https://games.crossfit.com/leaderboard/open/2024?view=0&division=1&region=0&scaled=0&sort=0</a></p><p style="text-align: center;"><br /></p><p><br /></p><p><br /></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-84972477355998648842024-02-23T09:45:00.002-05:002024-02-23T09:45:09.255-05:0040 PERCENT RULE<p> </p><p><br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="376" src="https://www.youtube.com/embed/ocIWBpT-AGc" width="452" youtube-src-id="ocIWBpT-AGc"></iframe></div><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-87790183844296823732024-02-05T07:30:00.000-05:002024-02-05T07:30:35.364-05:00DB Snatch and Wall ball<p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">WALL BALL</span></b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/fpUD0mcFp_0" width="320" youtube-src-id="fpUD0mcFp_0"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">DB SNATCH</span></b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/3mlhF3dptAo" width="320" youtube-src-id="3mlhF3dptAo"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div> <p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-34588133271604650152024-02-01T08:32:00.000-05:002024-02-01T08:32:16.524-05:00Front Squat Technique<p></p><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">How To Front Squat</span></b></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="315" src="https://www.youtube.com/embed/uYumuL_G_V0" width="378" youtube-src-id="uYumuL_G_V0"></iframe></div><br /> <p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-10636382804833876022024-01-18T14:37:00.000-05:002024-01-18T14:37:01.885-05:00RX<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifnx-bP-dr52xuW8oUnTNZzdJI11qdfD0tl90xAefZA0yDBdA_8k6Fhr8tOuMfQh1Y8mrOD3gnXMqMEZIv7R3VA-pPn6RU34tibw-kCsaZ0bGpqpgxdHOUDoqja1B4sVH_rUTxKzdHyj4/s2048/Screenshot_20210929-200050.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1986" data-original-width="2048" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifnx-bP-dr52xuW8oUnTNZzdJI11qdfD0tl90xAefZA0yDBdA_8k6Fhr8tOuMfQh1Y8mrOD3gnXMqMEZIv7R3VA-pPn6RU34tibw-kCsaZ0bGpqpgxdHOUDoqja1B4sVH_rUTxKzdHyj4/w400-h388/Screenshot_20210929-200050.png" width="400" /></a></div><br /><p></p>Josh Wagnerhttp://www.blogger.com/profile/01337912124546730820noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-15593525188540261632023-11-14T07:25:00.000-05:002023-11-14T07:25:25.681-05:00Holderness Family -Christmas<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/2kjoUjOHjPI?rel=0&controls=0&showinfo=0" width="560"></iframe></div>
Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-46857792360861907292023-11-08T12:48:00.001-05:002023-11-08T12:48:00.135-05:00This Saturday VETERANS DAY CHAD<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF3svXZIcFEY6ZMjW6e8jTTXnaOpYyHYG-ooeB6-61dL9nGgobqS8ECLiYnVy60y8JfRIgu-S3OkZxC-3T9j0Wc7jg3ot7Cw5v5TkTqcioXPZO0vrtjh-kjVarJVmKZXL5fjd6IONkUrrTgVfOLRUbt2VCR5mprDT97gfDCvTPgaxQHYb8M-94gQRsiWE/s225/chad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF3svXZIcFEY6ZMjW6e8jTTXnaOpYyHYG-ooeB6-61dL9nGgobqS8ECLiYnVy60y8JfRIgu-S3OkZxC-3T9j0Wc7jg3ot7Cw5v5TkTqcioXPZO0vrtjh-kjVarJVmKZXL5fjd6IONkUrrTgVfOLRUbt2VCR5mprDT97gfDCvTPgaxQHYb8M-94gQRsiWE/w310-h310/chad.jpg" width="310" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b>Version 1:</b></div><div class="separator" style="clear: both; text-align: center;">SOLO </div><div class="separator" style="clear: both; text-align: center;">*Goal 18-20 reps per minute</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b>Version 2: </b></div><div class="separator" style="clear: both; text-align: center;">With a friend </div><div class="separator" style="clear: both; text-align: center;">Both partners move at the same time. </div><div class="separator" style="clear: both; text-align: center;">*Goal 11-12 reps per minute</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b>Version 3:</b></div><div class="separator" style="clear: both; text-align: center;">SOLO </div><div class="separator" style="clear: both; text-align: center;">AMRAP in 45 minutes</div><div class="separator" style="clear: both; text-align: center;">*Goal 750+ reps</div><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-46844375528977082982023-10-30T07:00:00.001-04:002023-10-30T07:00:00.138-04:00Chad Prep Wk 9<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUarOGBy6fyl7YBkmQXukzeAecnqkLGBHDVKvxsX9sjqynptqYbnqcYBYHD8xdL3RFnYM9077JeZNcbF_eJkmpp1TlyU-8KTYuE60L6jxHU7ua8Gk2cyRAQV_KGWHG4gFuZM-I3dMDvBXogz-DNJMOAvyUj6WFWOmbsbsmNnwVsM57qhMh_TMK3iJecFA/s225/chad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUarOGBy6fyl7YBkmQXukzeAecnqkLGBHDVKvxsX9sjqynptqYbnqcYBYHD8xdL3RFnYM9077JeZNcbF_eJkmpp1TlyU-8KTYuE60L6jxHU7ua8Gk2cyRAQV_KGWHG4gFuZM-I3dMDvBXogz-DNJMOAvyUj6WFWOmbsbsmNnwVsM57qhMh_TMK3iJecFA/s1600/chad.jpg" width="225" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-weight: 700; white-space-collapse: preserve;">Part 1</span></p><div class="separator" style="clear: both; text-align: center;"><span id="docs-internal-guid-80ceb21a-7fff-fc0f-c461-3402f93eaafc"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">1 set for total time:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">1,600-m ruck</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Rest 3:00</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">800-m ruck</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">– Use a 30/45-lb ruck.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">– This is week 9 in our preparation for the Hero workout Chad on November 11, 2023.</span></p><br /></span></div><p><br /></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-53463072715393820462023-10-24T07:45:00.004-04:002023-10-24T07:45:00.143-04:00<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVAHYeuLuahODmpJVDlzg9g5H2czpc-0LOluWw7z6Cc0DSdS47A7xjhwnY1KFrjdcFkxOezD2eLwLSWpueAg3OYrOt4b6-NyLo0Uxc0OWjpEjtirTBq3LufHZ-9cijbxe47qRNA-Xzu2l1pxqavnt2jV53Q4plz_jExTfkRjslvEGn2nYCdMWLdWyMPrI/s225/chad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVAHYeuLuahODmpJVDlzg9g5H2czpc-0LOluWw7z6Cc0DSdS47A7xjhwnY1KFrjdcFkxOezD2eLwLSWpueAg3OYrOt4b6-NyLo0Uxc0OWjpEjtirTBq3LufHZ-9cijbxe47qRNA-Xzu2l1pxqavnt2jV53Q4plz_jExTfkRjslvEGn2nYCdMWLdWyMPrI/s1600/chad.jpg" width="225" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":6634,"4":{"1":2,"2":15724527},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"14":{"1":2,"2":0},"15":"arial, sans, sans-serif"}" data-sheets-value="{"1":2,"2":"CHAD 1000X - WEEK 8\r\nPart 1:\r\n\r\nFor time:\r\n400 weighted step-ups (20 in)\r\n– Use a 30/45-lb ruck.\r\n\r\nRest 5:00-10:00 between Part 1 and Part 2\r\n\r\nPart 2:\r\n\r\n2 sets for total reps:\r\n2:00 weighted walking lunges\r\n1:00 rest\r\n2:00 weighted squats\r\n1:00 rest\r\n– Use a 30/45-lb ruck.\r\n\r\n– This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.\r\n– Learn more, donate to the cause, and register for the event here.\r\n– This extra work is meant to help you prepare for this workout; use weight and box height options that you’ll use for the workout on 11/11/2023."}" style="font-family: arial;"><span style="font-size: large;"><b>CHAD 1000X - WEEK 8</b></span><br /><span style="font-size: 10pt;">Part 1:</span><br /><br /><span style="font-size: 10pt;">For time:</span><br /><span style="font-size: 10pt;">400 weighted step-ups (20 in)</span><br /><span style="font-size: 10pt;">– Use a 30/45-lb ruck.</span><br /><br /><span style="font-size: 10pt;">Rest 5:00-10:00 between Part 1 and Part 2</span><br /><br /><span style="font-size: 10pt;">Part 2:</span><br /><br /><span style="font-size: 10pt;">2 sets for total reps:</span><br /><span style="font-size: 10pt;">2:00 weighted walking lunges</span><br /><span style="font-size: 10pt;">1:00 rest</span><br /><span style="font-size: 10pt;">2:00 weighted squats</span><br /><span style="font-size: 10pt;">1:00 rest</span><br /><span style="font-size: 10pt;">– Use a 30/45-lb ruck.</span><br /><br /><span style="font-size: 10pt;">– This is week 8 in our preparation for the Hero workout Chad on November 11, 2023.</span><br /><span style="font-size: 10pt;">– Learn more, donate to the cause, and register for the event here.</span><br /><span style="font-size: 10pt;">– This extra work is meant to help you prepare for this workout; use weight and box height options that you’ll use for the workout on 11/11/2023.</span></span></div><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-47688932878827275132023-10-16T07:00:00.001-04:002023-10-16T07:00:00.149-04:00Chad Prep Week 7<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXJ6XsV_KOWt70bWFFm7H-pVHBpViRt6ffjB6CRITsQbfosJ7UWS5RgN7oTBnTITKx_d5-ZZVNMWNrhnlUynJkDSYvb6ZnRV6n-cqvWYDpSpD7RNHhigD7gpr3ml3xyHhul_iIfnRyqTPPIqxuUnQrdYPITtahPKig8gMrbe4nhMevQ9Eo70_UGJwJWGU/s225/chad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXJ6XsV_KOWt70bWFFm7H-pVHBpViRt6ffjB6CRITsQbfosJ7UWS5RgN7oTBnTITKx_d5-ZZVNMWNrhnlUynJkDSYvb6ZnRV6n-cqvWYDpSpD7RNHhigD7gpr3ml3xyHhul_iIfnRyqTPPIqxuUnQrdYPITtahPKig8gMrbe4nhMevQ9Eo70_UGJwJWGU/s1600/chad.jpg" width="225" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":3071,"3":{"1":0},"4":{"1":2,"2":16777215},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"12":0,"14":{"1":2,"2":0}}" data-sheets-value="{"1":2,"2":"CHAD TRAINING WEEK 7\n\nPart 1\r\n6 sets for time:\r\n100-m KB farmers carry (12/16 kg)\r\nRest 1:00\r\n100-m KB front-rack carry\r\nRest 2:00\r\n- Use two DBs.\r\nRest 5:00-10:00 between Part 1 and Part 2.\r\nPart 2\r\n5 sets for total reps:\r\n:30 hang power cleans (65/95 lb)\r\n:30 rest\r\n:30 alternating front-rack lunges (65/95 lb)\r\n:30 rest\r\n*Use the same barbell for both movements and adjust load as\r\nneeded to achieve at least 8 reps per interval.\r\n*Substitute DB if needed.\r\n*Use loading that is consistent with how you plan to tackle\r\nCHAD1000X.\r\n45:00-55:00\r\nWORKOUT 2 –\r\nACCESSORY\r\nEMOM 12:\r\nMin. 1 | AbMat sit-ups\r\nMin. 2 | Plank hold\r\nMin. 3 | Single-unders\r\nMin. 4 | Rest\r\n*Score is total reps (sit-ups plus single unders)."}" style="font-family: Arial; font-size: 10pt;"><b><u>CHAD TRAINING WEEK 7<br /></u></b><br /><b>Part 1<br /></b>6 sets for time:<br />100-m KB farmers carry (12/16 kg)<br />Rest 1:00<br />100-m KB front-rack carry<br />Rest 2:00<br />- Use two DBs.<br />Rest 5:00-10:00 between Part 1 and Part 2.</span></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":3071,"3":{"1":0},"4":{"1":2,"2":16777215},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"12":0,"14":{"1":2,"2":0}}" data-sheets-value="{"1":2,"2":"CHAD TRAINING WEEK 7\n\nPart 1\r\n6 sets for time:\r\n100-m KB farmers carry (12/16 kg)\r\nRest 1:00\r\n100-m KB front-rack carry\r\nRest 2:00\r\n- Use two DBs.\r\nRest 5:00-10:00 between Part 1 and Part 2.\r\nPart 2\r\n5 sets for total reps:\r\n:30 hang power cleans (65/95 lb)\r\n:30 rest\r\n:30 alternating front-rack lunges (65/95 lb)\r\n:30 rest\r\n*Use the same barbell for both movements and adjust load as\r\nneeded to achieve at least 8 reps per interval.\r\n*Substitute DB if needed.\r\n*Use loading that is consistent with how you plan to tackle\r\nCHAD1000X.\r\n45:00-55:00\r\nWORKOUT 2 –\r\nACCESSORY\r\nEMOM 12:\r\nMin. 1 | AbMat sit-ups\r\nMin. 2 | Plank hold\r\nMin. 3 | Single-unders\r\nMin. 4 | Rest\r\n*Score is total reps (sit-ups plus single unders)."}" style="font-family: Arial; font-size: 10pt;"><br /><b>Part 2<br /></b>5 sets for total reps:<br />:30 hang power cleans (65/95 lb)<br />:30 rest<br />:30 alternating front-rack lunges (65/95 lb)<br />:30 rest<br /><br /><br /></span></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":3071,"3":{"1":0},"4":{"1":2,"2":16777215},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"12":0,"14":{"1":2,"2":0}}" data-sheets-value="{"1":2,"2":"CHAD TRAINING WEEK 7\n\nPart 1\r\n6 sets for time:\r\n100-m KB farmers carry (12/16 kg)\r\nRest 1:00\r\n100-m KB front-rack carry\r\nRest 2:00\r\n- Use two DBs.\r\nRest 5:00-10:00 between Part 1 and Part 2.\r\nPart 2\r\n5 sets for total reps:\r\n:30 hang power cleans (65/95 lb)\r\n:30 rest\r\n:30 alternating front-rack lunges (65/95 lb)\r\n:30 rest\r\n*Use the same barbell for both movements and adjust load as\r\nneeded to achieve at least 8 reps per interval.\r\n*Substitute DB if needed.\r\n*Use loading that is consistent with how you plan to tackle\r\nCHAD1000X.\r\n45:00-55:00\r\nWORKOUT 2 –\r\nACCESSORY\r\nEMOM 12:\r\nMin. 1 | AbMat sit-ups\r\nMin. 2 | Plank hold\r\nMin. 3 | Single-unders\r\nMin. 4 | Rest\r\n*Score is total reps (sit-ups plus single unders)."}" style="font-family: Arial; font-size: 10pt;"><b>CHAD1000X</b>.<br />WORKOUT 2 –<br />ACCESSORY<br />EMOM 12:<br />Min. 1 | AbMat sit-ups<br />Min. 2 | Plank hold<br />Min. 3 | Single-unders<br />Min. 4 | Rest<br />*Score is total reps (sit-ups plus single unders).</span></div><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-24144922235097407922023-10-09T07:00:00.001-04:002023-10-09T07:00:00.135-04:00<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfBebgEZfcpB6O1KWogfKu8czeEKvODrg9YF8t8Ta1sH76snCR6qe6OqN98oT5nY-i8BWOYWazfZ1GKIIl7dRQcnzJRzU8blK20rm8FItR0B-PhEgSYbx4ExzGwqhhkiWusdFhthii18fbUsJwBgrxSEt9kOZ1gdxVPprrTLVZV_A0967ncDGx-DEkrIc/s225/chad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfBebgEZfcpB6O1KWogfKu8czeEKvODrg9YF8t8Ta1sH76snCR6qe6OqN98oT5nY-i8BWOYWazfZ1GKIIl7dRQcnzJRzU8blK20rm8FItR0B-PhEgSYbx4ExzGwqhhkiWusdFhthii18fbUsJwBgrxSEt9kOZ1gdxVPprrTLVZV_A0967ncDGx-DEkrIc/s1600/chad.jpg" width="225" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":7167,"3":{"1":0},"4":{"1":2,"2":16777215},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"12":0,"14":{"1":2,"2":0},"15":"arial,sans,sans-serif"}" data-sheets-value="{"1":2,"2":"CHAD 1000X - WEEK 6\r\nPart 1\r\n1 set for time:\r\n1,600-m ruck/jog\r\n– Use a 30/45-lb ruck.\r\n\r\nRest 5:00-10:00 between Part 1 and Part 2\r\n\r\nPart 2\r\n7 sets for total reps:\r\n1:00 weighted walking lunges\r\n1:00 rest\r\n– Use a 30/45-lb ruck."}" style="font-family: Arial;"><b><span style="font-size: large;">CHAD 1000X - WEEK 6</span></b><br /><span style="font-size: 10pt;">Part 1</span><br /><span style="font-size: 10pt;">1 set for time:</span><br /><span style="font-size: 10pt;">1,600-m ruck/jog</span><br /><span style="font-size: 10pt;">– Use a 30/45-lb ruck.</span><br /><br /><span style="font-size: 10pt;">Rest 5:00-10:00 between Part 1 and Part 2</span><br /><br /><span style="font-size: 10pt;">Part 2</span><br /><span style="font-size: 10pt;">7 sets for total reps:</span><br /><span style="font-size: 10pt;">1:00 weighted walking lunges</span><br /><span style="font-size: 10pt;">1:00 rest</span><br /><span style="font-size: 10pt;">– Use a 30/45-lb ruck.</span></span></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-71050841843516026582023-10-06T09:39:00.003-04:002023-10-06T09:39:37.777-04:00Basic Mobility Warm ups<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="306" src="https://www.youtube.com/embed/L_xrDAtykMI" width="368" youtube-src-id="L_xrDAtykMI"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">TRY THIS BASIC WARM UP!</span></b></div><br /> <p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-64401003490612309932023-10-02T07:33:00.001-04:002023-10-02T07:33:00.141-04:00CHAD 1000x VIDEO<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="336" src="https://www.youtube.com/embed/WvBbSjEO-L8" width="404" youtube-src-id="WvBbSjEO-L8"></iframe></div><br /><div style="text-align: center;"><b><u>WEEK 5 PREP WORK</u></b></div><div style="text-align: center;"><b><u><br /></u></b></div><div style="text-align: center;"> Part 1
For time: </div><div style="text-align: center;">250 weighted step-ups (20 in)</div><div style="text-align: center;"> - Use a 30/45-lb ruck. </div><div style="text-align: center;">Rest 5:00-10:00 between Part 1 and Part 2. </div><div style="text-align: center;"><br /></div><div style="text-align: center;">Part 2 </div><div style="text-align: center;">7 sets for total reps:
1:00 weighted squats
1:00 rest
- Use a 30/45-lb ruck. </div><div style="text-align: center;">*Use loading that is consistent with how you plan to tackle </div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;">
ACCESSORY </div><div style="text-align: center;">3 rounds for time: </div><div style="text-align: center;">15 double-DB deadlifts (20/35 lb) </div><div style="text-align: center;">30 hollow rocks </div><div style="text-align: center;">*Scale the DB loading to complete each set in roughly 1:00.
</div><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-62859332105637878712023-09-25T07:00:00.001-04:002023-09-25T07:00:00.136-04:00CHAD WEEK 4 PREP<p> </p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2wmcWyrsPNuIL_Fy7ThJERkj_fwTCGijZEtVZtRAGwW9sr9OYhUNGHA4QEEzmZaCJN3nHi2uIjL_OQXL2nd-Vwn82pvfXlCPBiDfiXH6fDKPxTskOpttJM0SD-Hzoz5m-qsRMU4uiJ3s6Yag2uU6WCZmzDHe4w0_HxAC1FTtZpChYsotBbhw5DMPmkg4/s225/chad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="225" data-original-width="225" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2wmcWyrsPNuIL_Fy7ThJERkj_fwTCGijZEtVZtRAGwW9sr9OYhUNGHA4QEEzmZaCJN3nHi2uIjL_OQXL2nd-Vwn82pvfXlCPBiDfiXH6fDKPxTskOpttJM0SD-Hzoz5m-qsRMU4uiJ3s6Yag2uU6WCZmzDHe4w0_HxAC1FTtZpChYsotBbhw5DMPmkg4/s1600/chad.jpg" width="225" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":7167,"3":{"1":0},"4":{"1":2,"2":16777215},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"12":0,"14":{"1":2,"2":0},"15":"arial,sans,sans-serif"}" data-sheets-value="{"1":2,"2":"CHAD WEEK 4\r\nPart 1:\r\n5 sets for time:\r\n150-m KB front-rack carry (12/16 kg)\r\n– Rest 2:00 between sets.\r\n– Use two KBs.\r\nRest 5:00-10:00 between Part 1 and Part 2\r\nPart 2:\r\n5 sets for total reps:\r\n:30 double-DB deadlifts (20/35 lb)\r\n:30 rest\r\n:30 single-DB goblet squats\r\n:30 rest\r\n"}" style="font-family: Arial;"><span style="font-size: large;"><b>CHAD WEEK 4</b></span></span></div><div class="separator" style="clear: both; text-align: center;"><span data-sheets-userformat="{"2":7167,"3":{"1":0},"4":{"1":2,"2":16777215},"5":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"6":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"7":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"8":{"1":[{"1":2,"2":0,"5":{"1":2,"2":0}},{"1":0,"2":0,"3":3},{"1":1,"2":0,"4":1}]},"9":1,"10":0,"11":4,"12":0,"14":{"1":2,"2":0},"15":"arial,sans,sans-serif"}" data-sheets-value="{"1":2,"2":"CHAD WEEK 4\r\nPart 1:\r\n5 sets for time:\r\n150-m KB front-rack carry (12/16 kg)\r\n– Rest 2:00 between sets.\r\n– Use two KBs.\r\nRest 5:00-10:00 between Part 1 and Part 2\r\nPart 2:\r\n5 sets for total reps:\r\n:30 double-DB deadlifts (20/35 lb)\r\n:30 rest\r\n:30 single-DB goblet squats\r\n:30 rest\r\n"}" style="font-family: Arial;"><span style="font-size: large;"><b><br /></b>Part 1:<br />5 sets for time:<br />150-m KB front-rack carry (12/16 kg)<br />– Rest 2:00 between sets.<br />– Use two KBs.<br />Rest 5:00-10:00 between Part 1 and Part 2<br />Part 2:<br />5 sets for total reps:<br />:30 double-DB deadlifts (20/35 lb)<br />:30 rest<br />:30 single-DB goblet squats<br />:30 rest<br /></span></span></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-75642489596495643542023-09-18T09:00:00.002-04:002023-09-22T10:44:40.774-04:00Chad Training week 3<p style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg_aFPCnS1F3F65SxNZORsgLL5zRViRYni-y1ZaPNfV61LN27nGHGTLTJlonCpwXXYEsc4xP2ymlSlMsgcHVmikjHIpQvqRXJeBXSL3U-_fZj9UBQjHiK0R1ONWjeXAlpXC8D0Nkr64XNhSCKwJ3vxPHl3w71Kq6u_Ik8ijXxk8rYLp4Hvlv7hPXP1sK4Q" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="183" data-original-width="275" height="298" src="https://blogger.googleusercontent.com/img/a/AVvXsEg_aFPCnS1F3F65SxNZORsgLL5zRViRYni-y1ZaPNfV61LN27nGHGTLTJlonCpwXXYEsc4xP2ymlSlMsgcHVmikjHIpQvqRXJeBXSL3U-_fZj9UBQjHiK0R1ONWjeXAlpXC8D0Nkr64XNhSCKwJ3vxPHl3w71Kq6u_Ik8ijXxk8rYLp4Hvlv7hPXP1sK4Q=w447-h298" width="447" /></a></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><br /></p><p style="text-align: right;"><b style="text-align: left;"><span style="font-size: x-large;"><br /></span></b></p><p style="text-align: right;"><b style="text-align: left;"><span style="font-size: x-large;"><br /></span></b></p><p style="text-align: center;"><b style="text-align: left;"><span style="font-size: x-large;">TRAINING </span></b></p><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="-webkit-text-decoration-skip: none; background-color: transparent; color: red; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre;">WEEK 3 Sept 18 - Sept 24</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Part 1</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2 sets for time:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">800-m ruck/jog</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">– Rest 2:00 between sets.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">– Use a 30/45-lb ruck.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Part 2</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">8 rounds for reps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">:20 box step-ups (20 in)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">:10 rest</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Rest 2:00</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">4 rounds for reps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">:20 weighted walking lunges</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">:10 rest</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span face="Arial,sans-serif" style="background-color: transparent; color: black; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">– Use a 30/45-lb ruck.</span></p><p style="text-align: right;"><span id="docs-internal-guid-547e5440-7fff-9c5e-290b-0672813ecb86"></span></p><div style="text-align: center;"> </div><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-8604448944976610942023-09-15T07:32:00.000-04:002023-09-15T07:32:24.467-04:00Veterans Day Chad 1000x <p> </p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><b>START TRAINING NOW</b></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjMLyzm0XrBFY43E7FHRdsHdN6Neae24rKkTyV5Ibapv-1u3tTnr2BhUaZ7_g7q19C1Tbw1z7Dk2o8Ebb4wr4o707MAel91BBy-4q4S4eWGja6bFdz-oWBX-jn0p43cexRPGX_LDVGOvRBomNE0gqSRItqUohL_TFq9e2YZFpwwBbE4FFICs2Mp3lYXRWY" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="540" data-original-width="540" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjMLyzm0XrBFY43E7FHRdsHdN6Neae24rKkTyV5Ibapv-1u3tTnr2BhUaZ7_g7q19C1Tbw1z7Dk2o8Ebb4wr4o707MAel91BBy-4q4S4eWGja6bFdz-oWBX-jn0p43cexRPGX_LDVGOvRBomNE0gqSRItqUohL_TFq9e2YZFpwwBbE4FFICs2Mp3lYXRWY" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://chad1000x.com/">https://chad1000x.com/</a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="background-color: #fcff01;">WHEN November 11, 2023 VETERANS DAY </span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;">Training Plan</span></div><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="-webkit-text-decoration-skip: none; background-color: white; color: red; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Week 1 Sept 4 - Sept 10</span></p><div class="separator" style="clear: both; text-align: center;"><span id="docs-internal-guid-52db9e0c-7fff-2b17-4768-51640f9ba267"><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Part 1:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">5 sets for time:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">100-m DB farmers carry (20/35 lb)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">– Rest 2:00 between sets.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">– Use two DBs.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Part 2:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">4 rounds for reps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">:20 walking lunges</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">:10 rest</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Rest 2:00</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">4 rounds for reps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">:20 box step-ups (20 in)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">:10 rest</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="-webkit-text-decoration-skip: none; background-color: white; color: red; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Week 2 Sept 11 - Sept 17</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Part 1:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">For time:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">150 weighted step-ups (20 in)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">– Use a 30/45 lb ruck.</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Part 2:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">4 rounds for reps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">:20 air squats</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">:10 rest</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">Rest 2:00</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">4 rounds for reps:</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">:20 double-DB deadlift (20/35 lb)</span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="font-family: Arial, sans-serif; font-size: 10pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"><span id="docs-internal-guid-df9d377b-7fff-00eb-bb53-e796770d2ac7"></span></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;"><span style="background-color: transparent; color: black; font-family: Arial,sans-serif; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">:10 rest</span></p><div><br /></div></span></div>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-88140197356383531662023-09-14T09:38:00.003-04:002023-09-14T09:38:25.181-04:00Eagles Game 9/14/23<p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="339" src="https://www.youtube.com/embed/j4DlFB_1wVE" width="408" youtube-src-id="j4DlFB_1wVE"></iframe></div><br /> <p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-86114832835010522632023-08-30T10:41:00.008-04:002023-08-30T10:41:45.047-04:00Hinshaw Warm Up<p style="text-align: center;"><span style="font-size: large;"> Great Warm up to prep before any workout especially a workout that involves running. </span></p><p style="text-align: center;"><span style="font-size: large;"><br /></span></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="404" src="https://www.youtube.com/embed/VW42KKmjEZY" width="486" youtube-src-id="VW42KKmjEZY"></iframe></div><br /><span style="font-size: large;"><br /></span><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-28340301375026070172023-08-28T10:16:00.000-04:002023-08-28T10:16:43.417-04:00<br />
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<div style="text-align: center;"><span style="font-size: large;"><b>Welcome Back, Good luck to everyone in the start of the 2023-2024 school year!</b></span></div>
Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-10898814748586758642023-05-25T14:40:00.005-04:002023-05-26T14:39:03.951-04:00Murph 2023 Strength training <p></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdTGd7nljDixftxQPyE2fJIZf1frzKuZe7nO_aJtlCNHCkD3Dza-DfWyaIk9Zb1Qp63gcbaF28-2lITpDb0-SyYwUqySO4Swx_A1KZ0Gism88F6Zvj3nJ76VGxbIbt7fTED1YSmiSVfeGMNQMYD0opNiRg7Q8kAFH3jn0InsD70sUOW80C76mFjZZy/s4032/PXL_20230526_180337359.jpg" imageanchor="1" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglnQMXy_kaoDhrQrr34jKUyhuHphGamfQB-faY0wsZAbEeu4MagE7qSgr1GXHp3z2yoUPtUtN2DHiNd4QcgDoyLaQOaHh8wDmp5dbaiAlGQIArLxLDQVNsTQ-trfYifUcm7FXLPUgkpKbS1tsysJ2MWzkM5dr91f21_X_U_SGCCccHPHaeSrhMCRFU/s320/PXL_20230525_183134151.jpg" width="320" /></a></div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifeSMGn2HVVE2Fs9CDg2P3_HXcc8o2dEHzREs5glcKRWzeE3xmhJ9yWQ_La9yI8In4ol9o3C0I6E4LcO0Zi-Bv6wd0akDzpb0PxCGW4N3gWodPiXqciuUymKSuBy9KNzrhWrsRzhVqS7eX34rk3NQLYrPzL4kRFH9JfTtpnvpvfgX2PD3dXyuWeK8S/s4032/PXL_20230525_175529602.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifeSMGn2HVVE2Fs9CDg2P3_HXcc8o2dEHzREs5glcKRWzeE3xmhJ9yWQ_La9yI8In4ol9o3C0I6E4LcO0Zi-Bv6wd0akDzpb0PxCGW4N3gWodPiXqciuUymKSuBy9KNzrhWrsRzhVqS7eX34rk3NQLYrPzL4kRFH9JfTtpnvpvfgX2PD3dXyuWeK8S/s320/PXL_20230525_175529602.jpg" width="320" /></a></div><br /> <p></p>Josh Wagnerhttp://www.blogger.com/profile/01337912124546730820noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-58057058730223422002023-05-23T14:50:00.000-04:002023-05-23T14:50:02.968-04:00Yoga<p> </p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="415" src="https://www.youtube.com/embed/TDdo1lbzC9U" width="499" youtube-src-id="TDdo1lbzC9U"></iframe></div><br /><p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-10394602623018389962023-04-26T12:10:00.000-04:002023-04-26T12:10:40.520-04:00Jerk<p></p><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">SPLIT JERK</span></b></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/GUDkOtraHHY" width="320" youtube-src-id="GUDkOtraHHY"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><b>PUSH JERK</b></span></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/VrHNJXoSyXw" width="320" youtube-src-id="VrHNJXoSyXw"></iframe></div><br /> <p></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-59446494918936484412023-04-13T13:36:00.000-04:002023-04-13T13:36:40.336-04:00Adele - Hello Fitness Parody (Hella Cravings)<div class="separator" style="clear: both; text-align: center;"><span style="color: red;"><b>GOOD LITTLE LAUGH!!</b></span></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="371" src="https://www.youtube.com/embed/ix3TbfwLv-w" width="446" youtube-src-id="ix3TbfwLv-w"></iframe></div><br /><div style="text-align: center;"><br /></div>
Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0tag:blogger.com,1999:blog-2039417991268997702.post-18237233092872785252023-02-23T08:23:00.000-05:002023-02-23T08:23:17.247-05:00Pistols and Handstands<p> <span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><b style="text-align: center;"><span style="font-size: large;">Pull ups</span></b></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/lzRo-4pq_AY" width="320" youtube-src-id="lzRo-4pq_AY"></iframe></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;"><br /></span></b></div><div class="separator" style="clear: both; text-align: center;"><b><span style="font-size: large;">Pistols</span></b></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/qDcniqddTeE" width="320" youtube-src-id="qDcniqddTeE"></iframe></div><br /><p></p><p><br /></p><p><br /></p><p style="text-align: center;"><b><span style="font-size: large;">Handstands</span></b></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/_-9_46by2JI" width="320" youtube-src-id="_-9_46by2JI"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/FdgJ9jZIT-Q" width="320" youtube-src-id="FdgJ9jZIT-Q"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><p><br /></p>Mr. Wagnerhttp://www.blogger.com/profile/16046512278555849311noreply@blogger.com0