Monday 07082019

STRENGTH OTM x12 Odd – 3 front squats Even – 6 back squats 63% of 3RM BACK SQUAT OLYMPIC SKILL 4 Sets: 2 Clean Pulls 2 Hang Clean High Pulls – Video 2 Tall Cleans – Video Percentages based off estimated 1RM Squat Clean: Set #1 – 30% Set...

Friday 07052019

Warmup / conditioning 3 Rounds, 200 Meter Run 400 Meter Run 600 Meter Run Work / Rest for each interval is equal. Score is total time to completion. As an example, let’s say an athlete runs the 200 meter first interval in :40s. He or she would then rest :40s...

Thursday 07042019

Warmup Core – 10 heels over kB 10 s hold over kB 10 glute bridges 10 ring rows 10 hollow rocks 10 vtucks 10 scissors 10 toe touches WOD Filthy fifty Scaled will be 30 reps 50 Box Jumps24/20 50 Jumping Pull-ups 50 Kettlebell Swings, 2/1 pood 50 Lunges 50 Knees to...

Wednesday 07032019

Warmup 6 min amrap 7 cal row 7 burpees 7 thrusters (light dumbell ) Primer 5 Sets, resting ~30-45s between: 3 Muscle Snatches – Video 2 Snatch Grip Push Jerks – Video 1 Pausing Overhead Squat (3s) Sets #1+2+3 – 35% of 1RM Snatch Set #4 – 40%...

Tuesday 07022019

Strength On the 2:00 x 5 (5 Rounds): 5 Tempo Romanian Deadlifts Handstand Walk Practice* Tempo Romanian Deadlifts: 4s Negative, 1s Pause in bottom. Regular stand. Sets #1+2+3 – 35% of 1RM Deadlift Sets #4+5 – 40% Not for score of time, but we can track...

Friday

Warmup Core – for time 50 / 30 toes to bar / kB Strength OT 1:30X 7sets 30 du 2 hang squat cleans 1 split jerk 60% 65% 70% 75% 5+6+7 building Wod For Time: 21/15 Calorie Row 400 m run 50/35×2 15/12 Calorie Row 300m run 50/35 x2 9 Calorie Row 200m run...

Thursday 06272019

WArmup Core – X3 30 sec Plank 30 sec back support Wod 40 wall balls20/14 partner holds a squat in the bottom position. 40 burpees, partner holds kb (hanging) 40 situps, partner holds a plank 40 dips – partner holds top of the dip position 40 Pull ups, 45/25...

Wednesday 06262019

Warmup Core x3 10vsnaps 10 V tucks 10 sec lsit Strength BOX SQUAT On the Minute x 8 Sets: 2 Repetitions Sets 1+2 – 60% of 1RM Back Squat Sets 3+4 – 65% of 1RM Back Squat Sets 5+6 – 70% of 1RM Back Squat Sets 7+8 – 75% of 1RM Back Squat Set a...

Tuesday 06252019

Strength – On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans Set #1 – 50% of 1RM Clean Set #2 – 55% of 1RM Clean Sets #3+4+5 – 60% of 1RM Clean Hang Clean Pull This movement is a long arm throughout. With a big...

Monday 06242019

Strength 5 sets 1 tempo front squat ( 5 seconds down 3 seconds pause) 1 front squat 60/65/70% ‘Jack Daniel ‘ Rx For Time: 1,000 Meter Run 50 Thrusters (65/45) 30 CTB Pull-Ups For Time:RX+ 1,000 Meter Run 30 Squat Snatches (115/85) 21 Bar Muscle-Ups Body armour 3...