Monday 07222019

Warmup Stamina 5 Rounds: 5 Power Cleans (205/145) 5 Bench Press (205/125) WOD Conditioning “Sleep Walking” 4 Rounds, wearing a 20/14# Weight Vest:or not 400m Run 3 Rope Climbs 20 Dumbell Front Squats Dumbbells – 50’s/35’s lb Midline Not for time or score: 25 Strict...

Friday 07192019

Warmup Core – 10 heels to heaven 10 fast scissors 10 knees to elbows 10 knees only 10 circles back n forth 10 crossover top to bottom 10 toe touches 10 spider man 10 vsnaps 10 strait leg touches 10 leg slides SNATCH TECHNIQUE 3Sets of 3: Pausing Snatch Pulls 3...

Thursday07172019

Warmup 10 min stretch Wod PARTNER :YOU GO I GO AMRAP 5 7 front rack lunges 95/65 7 pull-ups Amrap 5 5 deadlifts 225/155 5 hspu / pushups AMRAP 5 5 power cleans 115/75 25 double unders /50 singles Amrap 5 10 cal row 5 burpees over rower Amrap 5 7 box jump over 24/20 7...

Wednesday 07172019

WArmup Tabata Weighted glute bridges Strength On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat Cleans + 4 Push Jerks Min...

Tuesday 07162019

Warmup Core – Tabata Hollow rocks Gymnastics : For Time, with a 10:00 Time Cap: 30 Strict Handstand Pushups/ strict press 30 Kipping Handstand Pushups/ push press Every 2:00 min run 100 meters Wod – For time : 2K Row 200 Double-Unders 2K Run / TURN LEFT ON...

Monday FUNDAY07152019

Stamina squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 2 Front Squats Even Minutes – 4 Back Squats Barbell (for both) – 70% of 3-Rep Back Squat Reducing from 3/6 to 2/4 (front squat/back squat respectively), along with...

Friday 07122019

Primer 3 Sets of 5 – Snatch Grip Sotts Press – Video Followed by… 5 Sets: 3 Snatch High Pulls – Video 3 Snatch Balances- Video Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch. Strength OT2:00min x5 3...

Thursday 07111019

Warmup Strength Emom 10 min Odd 10 Bench press Even 10 front rack lunges WOD PARTNER 30-20-10 kB swings Goblet squats 30-20-10 Wallballs Pushups 30-20-10 Cal row Pull-ups 30-20-10 Oh head plate lunge Box jump...

Wednesday 07102019

WARMUP PUSH JERK SKILL Alternating “On the Minute” x 8 (4 Rounds): Minute 1 – 2 Pausing Jerk Drives + 1 Jerk Drive Minute 2 – :30s Barbell Overhead Hold Pausing Jerk Drive – Video Barbell Overhead Hold – Video Percentages: On the...

Tuesday 07092019

Warmup Gymnastics Not for Time: 1:00 Light Row + 60% of Max Reps 1:00 Light Row + 50′ HS Walk 1:00 Light Row + 50% of Max Reps 1:00 Light Row + 50′ HS Walk 1:00 Light Row + 40% of Max Reps 1:00 Light Row + 50′ HS Walk Not for time or score, a...