A. Warm up B. 6 Min. Running clock 0 – 3 Min. 55/75/# Low hang pause, Mid hang pause + Power position pause + P. clean + P. Jerk 4 – 6 Min. Tempo 3210 2 Clean + P. Jerk (3 Sec. pull, 2 sec. hold at power position, 1 sec. hold at jerk, return to starting position) 6 Min. …
Monday 11/20
Warm up Buy in 30 Burpees 10 Min. EMOM 5 KB Swings (Russian) 100 Meter Sprint 11 Min. AMRaP 9 Cal. Sprint row 15 American Swings 27 Jumping Double arm rope slams Buy out 30 Burpees Rx Program: 21-15-19 Power Snatch Ring dips Deadlift 10 x 40% 10 x 50% 5 x 75% 5 x 80% 5 x 85% Bicep …
Community Wod Saturday 11/18
Warm up Partner Wods 20-16-12-8 (divide work) Ascending weight clean ladder 135|155|185|225 95|105|125|155 4 Sync Bar Facing Burpees (to be done in between each clean set) Partner 8 min. AMRAP 4 min. Max power cleans 95/135# 4 min. Max back squat 400 Meter jog
Friday 11/17
A. Warm up B. 12 Min. AMRAP 10 Lunges w/ db in front rack (R+L=1) 15 Sit ups w/ Plate 35/45 20 Deficit Push ups C. 5 Rounds FT (16 Min. Cap) 8 Max Height Box Jumps 24/30” or more 8 Weighted Ring dips 25/35# 8 Weighted Pull ups 25/35# D. 800 Meter Jog w/ light sand bag Rx Program …
Thursday 11/16
A. Warm up B. 12 Min. EMOM (complex) 0 – 3 min. @50% 2 Hip P. snatch + hang P. Snatch + hang P snatch 4 – 6 min. @60 Hang P. Snatch +Hang P. Snatch + low hang P. Snatch 7 – 9 min. @75% Snatch grip Deadlift + power snatch + snatch 9 – 12 Min. @85% Snatch …
Wednesday 11/15
Warm up 12 Min. EMOM (complex) 0 – 3 min. @50% Hip P. clean + hang P. clean + low hang P clean 4 – 6 min. @60 Hang P. clean +Hang P. Clean + low hang P. Clean 7 – 9 min. @75% Deadlift + power clean + clean 9 – 12 Min. @85% Deadlift +clean 15 Min. AMRAP …
Tuesday 11/14
Warm up 15 Min. EMOM 1st: 2 L-sit rope climb 2nd: 4 Pistol Squats (R+L=1) 3rd: 35 Double unders 9 Min. AMRAP 9 Box Jump over burpees 6 C2B 3 Deficit HSPU 50 Meter Sprint 6 Min. Plank work 1st: Plank (push up position) 2nd: Side plank left side 3rd: Side Plank Right side Repeat 800 Meter Row or run …
Monday 11/13
A. Coache’s warm up B. 12 Min. EMOM 0-3 Min. 1 P. Clean +5 Push press@50% 4-6 Min. 1 P. Clean +4 Push press@60% 7-9 Min. 1 P. Clean +2 Push press@80% 10-12 Min. 1 P. Clean +1 Push press@90% C. 5 Rounds FT (13 Min. cap) 6 Thrusters 145/100# 12 Sandball slams 25/30 D. 300 Meter farmer walk 50#/35# …
Friday 11/10
A. Warm up B. 11 Min. AMRAP (partner Wod) Partner 1: 30 Double arm rope slams Partner 2: 10 Burpees Then, switch before the run Both partners: Banded 400 Meter run C. Frieday Wod FT 150 Mountain climbers 120 Double-unders 90 Lunges 60 KB swings (Russian) 30 Sandball slams D. 400 Meter Row / Jog Rx Program : Back Squat …
Thursday 11/09
A.Coaches Warm up B. 12 Min. Running Clock 0 – 3 Min. @55% 1 Hip Snatch + Hip Snatch + Hang Snatch 4 – 6 Min. @65% Hang Snatch + Hang Snatch + Snatch 7 – 9 Min. @75% Snatch + Snatch 10 – 12 Min.@85% Snatch + O/H Squat C. 16 Min. EMOM E: 1 Power Clean + 2 …