Friday 06142019

Pausing snatch pulls 5 sets of 2 Pause (2) seconds at knee level. Set #1 – 80% Set #2 – 85% Set #3+4+5 – 90% Rest as needed between sets. Our purpose in the pulls is two-fold: Postural strength, and, Extention through the mid-foot. Pulling off the...

Thursday 06132019

BRING A FRIEND DAY ! Warmup Stretch Emom x10 Odd-7 Bench press Even-7 Bent over rows WOD partner 20 min cap 5rds 10 kB swings 10 box jumps 10 push press 10 pull-ups 10 Burpees 10 Wallballs 10 Sit-ups 10 Goblet squats 10 Ball slams Run 200...

Wednesday 06122019

Warmup Gymnastics 12 Sets for Time: 40% of Max Strict HSPU Last week, we completed 10 sets at 40%. In the final week of this current progression, we’ll bring our total set count back up to 12, holding 40%. Today – 12 x 40% Last Week – 10 x 40% 2...

Tuesday 06112019

Warmup Core – x3 30 sec plank 15 glute bridges Strength Deadlifts 6sets x2 reps (3 ‘’ deficit ) Wod 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Transitions count. If there is one goal we are focusing on today, it is urgency in transitions. Xtra 3...

Monday 06102019

building to technique-focused loads. Inside each section, aim for 3-4 sets, resting as needed between. Purpose here is to better our movement, preparing for what’s next. STRENGTH From the 0:00-5:00: 2 Snatch-Grip Push Jerks – Video 1 Pausing Overhead Squat...

Funday Friday! 06082019

Warmup On the 2:00 Minutes 1+2 – 30/24 Calorie Row Minutes 3+4 – 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups Minutes 5+6 – 18 Sit-Ups + 18 Banded Good Mornings 3 Rounds, not fore time: 5 Wall Squats – Video 10 Stiff-Legged Deadlifts...