Friday 05/27/22

Friday 05/27/22

STRENGTH: SNATCH: On a 15:00 Running Clock: For Load, building: 3×2 Power Position Power Snatch 3×2 Mid-Hang Power Snatch (mid thigh) 2×2 Low Hang Power Snatch (at or below knee) WOD: “Defender” 4 Rounds :50 on :10 off Minute 1 – Crossbody Hold...
Thursday 05.26.22

Thursday 05.26.22

WOD: “Dancing With Strangers”” 50-35-20 Calorie Row Ab Mat Sit Ups Kettlebell Swings(53/35)
Wednesday 05.25.22

Wednesday 05.25.22

STRENGTH: Clean and Jerk 3 reps @ 65% 2 reps @ 70% 1 rep @ 75% -Rest- 3 reps @ 70% 2 reps @ 75% 1 rep @ 80% -Rest- 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% WOD: “Centipede” Climb the Ladder for 8 Minutes 100m Run 2 Thrusters 95/65lbs 100m Run 3 Thrusters 95/65lbs 100m...
Tuesday 05.24.22

Tuesday 05.24.22

Extended Warm Up: Reverse Tabata (:10 on :20 off) Alternate Movements for 4 rounds each a. Burpees b. Air Bike Cals c. Rest WOD: “Pole Position” Every 3 Minutes for 30 Minutes :15 Air Bike Sprint for Cals Score is total Calories for the 10...
Monday 05.23.23

Monday 05.23.23

STRENGTH/SKILL Push Press On a 15 Minute Running Clock: Build to a heavy set of 2 Push Presses WOD: “Paperboy” 200m Run 10 Hang Power Cleans 115/75lbs 10 Push Press 115/75lbs 200m Run 10 Hang Power Cleans 10 Push Press 200m Run 10 Hang Power Cleans 10 Push Press 200m...
Saturday 05.21.22

Saturday 05.21.22

WOD: “Three Cheers” AMRAP 18: 3 Russian Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Russian Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Russian Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run … Climbing by 3’s until...
Friday 05.20.22

Friday 05.20.22

WOD: “Walrus” AMRAP 21 Minutes 15 Wallballs 20/14lbs 45 Double Unders 3 Deadlifts @ 75-85% 45 Double Unders 15 Wallballs 20/14lbs Rest 1:30
Thursday 05.19.22

Thursday 05.19.22

STRENGTH/SKILL Every 4 Minutes for 12 Minutes (3 sets) 1 Max Rep Set of Push Presses Round 1: 75% 1RM Round 2: 70% Round 3: 65% Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set. WOD “Grizzly Bear” AMRAP 4 Minutes 3 Bar...
Wednesday 05.18.22

Wednesday 05.18.22

STRENGTH/SKILL Snatch Every 1:30 for 12:00 1 Power Position Power Snatch* 1 Hang Power Snatch, Above Knee 1 Hang Power Snatch, Just Below Knee Working on form and mechanics. Barbell should be light to moderate. WOD: “Moose” AMRAP 7 Minutes 50 KB Swings 53/35lbs 40...
Tuesday 05.17.22

Tuesday 05.17.22

SKILL: Part 1… AMRAP 3 Minutes Max Rep Strict Pull Ups Rest 4:00 Part 2… AMRAP 3 Minutes Max Rep Push Ups WOD: “Wolf” 12 Rounds 10 Single DB Lunge Walking Lunges 50/35lbs 8 DB Facing Burpees DB may be held...