Wednesday 04/11

A. Warm up B. 14 Min. E2MoM Ascend in weight every 2 min. / Build to Heavy complex Halted Snatch + Hang Snatch + O/H Squat C. 4 Rounds (25 min. Cap) 3 Cleans @80-85% 6 Front Squats 9 GHD Sit ups w/med ball 14/20# (or Sit ups w/ plate) 50 Meter O/H Single Arm Walking Lunges (25m R/ 25m …

Tuesday 04/10

A. Warm up B. 6 Min. EMoM complex Build to 60% Halted Deadlift + Hang Clean + Front Squat + Jerk then, C. 8 Min. E2MoM Complex Every 2 min. build up to 85-90% of Jerk Clean + Front Squat + Jerk D. 5 Rounds 8 Hang P. Snatches 95/135# 20 Wall balls 14/20# 50 Double unders E. 3 Rounds …

Monday 4/9

A. Warm up B. 13 Min. AMRAP 12 Ring Dips 10 Strict Pull ups 8 Strict T2B C. 4 Rounds 12 Pistol Squats* 15 Air Squats* 18 Jumping lunges* 21 Strict HSPU (Adv: *Add KB ) D. 2 Rounds 25 GHD Sit ups 2 Min. Side plank (1 min. R/ 1 min. L) Rx Program Deadlifts 10 x @50% 10 …

Friday 04/06

A. Warm up B. Back Squat 10 x @50% 10 X @60% 5 x @75% 5 x @80% 5 x @85% Lateral Sidebends w/KB x 15 C. Bear Complex 95/135# 5 Rounds For Time Complete 7 Unbroken sets of this complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press D. 3 Rounds (On …

Thursday 04/05

A. Warm up B. 21-15-9 T2B Ring dips C. For time (21 Min. cap) 50 HSPU 400 Meter Run 40 Pistol Squats 400 Meter run 30 Pull ups 400 Meter run 20 Single arm DB Lunges (10R/10L) 400 Meter run 10 DB Jumpover burpees D. 2 Rounds 1 Min. Plank 30 Sit ups Rx Program Strict Press 10 x @50% …

Wednesday 04/04

A. Warm up PVC Snatch Tech B. 12 Min. EMOM Snatch 1-4 Min. build to 65% 3 P. Snatches + O/H Squat 5 – 8 Min. @75% 2 Snatches + O/H Squat 9 – 12 Min. @85% Snatch + O/H Squat *Pause to transition weight C. 10 Rounds For time (30 min. cap) 45 Double unders 9 Deadlifts @225/155# Every …

Tuesday 04/03

A. Warm up 5 x 3 + 2 w/pvc then, 5 x 5 + 3 w/barbell B. 12 Min. EMOM Clean + Jerk 1-4 Min. build to 65% 3 + 3 5 – 8 Min. @75% 3 x 1 + 1 9 – 12 Min. @85% 1 x 1 + 1 C. 20 Min. Partner E2MoM 1st set: Max Effort …

Friday 03/30

Warm up 10 Rounds FT 5 Pull ups 10 Push ups 15 Squats Every 2nd min. 25ft. HSW 25 min. EMOM 7 H/C Sit Ups + 3 Burpees 3 Rounds 30 sec. Hanging L-Sit 30 sec. Handstand hold or Elbow plank Rx Program Back Squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% …

Thursday 03/29

A. Warm up B. Back Squat 10 x @50% 10 X @60% 5 x @75% 5 x @80% 5 x @85% SS: 20 x Russian Twist C. 15 Min. time cap 50 Power Snatches 55/75# Then, 5 Rounds FT 15 O/H Squats 9 Cal. Assault or Row (200 Meter run or 150 Double unders) D. Foam Roll | ROM Wod …

Wednesday 03/28

A. Coaches Warm up B. 11 Min. EMOM 1 – 3 Min. Hip P. Snatch + Hang P. Snatch + 2 O/H Squats @40 to 50% 4th Min. Change weights 5 – 7 Min. Hang P. Snatch + P. Snatch + Snatch @65% 8th Min. Change weights 9 – 11 Min. 2 Snatch TNG @75% C. 15 Min. AMRAP 9 …