CrossFit TSAC - Torrance Strength and Conditioning
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  • A. 30’s Back Squats @ 50% of 1RM EMOMx10 10 second eccentric/ 10 second isometric hold/ 10 second concentric/ 30 second rest B. 4 RFT: 15 Wallballs 15 Pull Ups 15 Box Jumps 30/24" Aux. Accumulate 5 mins handstand hold Related posts: Tuesday 6/28 Tuesday 10/13 Wednesday 7/13 Tueaday 7/12 Friday 7/15


    25 Jul, 2016
  • A. 30’s Strict Press @ 70% of 1RM EMOMx10 10 second concentric/ 10 second isometric hold/ 10 second eccentric/ 30 second rest B. "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Power Jerks Aux. 3 RNFT: 15 weighted hip extensions 25 hanging leg raises 15 weighted sit-ups Related posts: Monday 7/11 Monday […]


    24 Jul, 2016
  • A. Front Squat 8-6-4-2-2 @ 65%-70%-75%-80%-85% B. Fran 21-15-9 Thruster 95/65 Pull Ups C. EMOMx8 (every 30 seconds, switch movements) 1. 5 Strict Hanging Leg Raises 2. 5 V-Ups Related posts: Friday 6/31 Friday 5/13... Friday the 13th! Monday 7/11 Happy New Year! Wednesday 6/15


    21 Jul, 2016
  • Grunt Work Day A. Bench 4x10 B. 3 Giant Sets: 50m Sled Push 180/135 50m Yolk Carry 90/0 25m Tire Flip *if yolk is too heavy, carry 2 sand bags same distance C. EMOMx5 50M sprint every 30 sec Related posts: Thursday, 10/1 Thursday 7/14 Thursday 6/30 Thursday 3/31 Thursday 6/2


    20 Jul, 2016

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