Warm up 12 Min. EMOM 1st: 15 Cal Row 2nd: 50ft. HSW 3rd: 2 Rope Climbs or Pegboard climbs For time 800 Meter Run 100 Push ups 150 Sit ups 200 Air Squats 800 Meter Run 300 Meter Sandbag Carry Rx Program: 2 x 7 Hang Snatch @45-65% 3 x 5 Snatch Pulls @75% Strict Press 10 x 50% 10 …
Wednesday 10/11
Warm up + Hip Muscle Squat Clean 2 x 10 Cleans 15 Min. EMOM 0 – 5 Min. 7 H. P. Clean @50% 6 – 10 Min. 5 Power Cleans @60% 11 – 15 Min. 3 Cleans @70 – 75% 19 Min. AMRAP 25ft. Walking lunges w/ DB in Front Rack 16 DB Snatches 35/50# 14 HSPU 12 Box Jumps …
Tuesday 10/10
Warm up + Muscle snatch tech. Snatch 0 – 5 min. 5 Hip Power Snatch @50% 6 – 10 min. 4 Hang Power Snatches @60% 11 – 15 3 Snatches @ 70 – 75% Work upward every min. 1 – 10 For Time Front Squat (Scaled: Back Squat) 95/135# Over the Bar Burpees Pull ups Cool Down 400 Meter O/H …
Monday 10/09
Warm up-Active For Time: 150 Double unders 100 Meter run 50 KB Swings 10 Rounds 50 Meter Sprint 10 Sandball Slams 400 Meter run Rx: 0 – 5 Min. 1 Clean + 6 Power Jerks (Or Split) @55% 6 – 10 1 Clean + 6 Power Jerks (Or Split) @65% 11 – 15 1 Clean + 6 Power Jerks (Or …
Friday 10/06
Warm up 12 Min. AMRAP 10 Strict HSPU 20 Hollow rock sit ups 30 Goblet Squats 14 Min. EMOM 8 C2B + 4 Burpees 800 Meter Row Rx Program: Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Superset: GHD Sit ups X 12 5 Min. EMOM 2 Kipping pull ups, 1 …
Thursday 10/05
Warm up 3 Rounds w/barbell 10 Lunges Front rack position 10 Squats 10 Presses from Squat position 25 Min. to work up to 85% of Snatch 85% of Clean 3 Rounds 20 Min. Cap 10 Curtis P’s 70% to 80% of push press 100 Meter Tire drag 7 Min. EMOM 7 H/C Sit ups Rx Program: Strict Press 10 x …
Wednesday 10/04
Warm up Cleans 2 x 6 Hang Clean @40% 1 x 5 Hang Clean @50% 1 x 4 Hang clean @60% 4 x 1 Hang Clean @75% Superset: 5 x 8 Strict C2B 15 Min. EMOM 1st Min: 1 Clean + Clean & 2 Jerk @70 to 80% 2nd Min: 12 T2B 3rd Min.: 40 Jumping double arm rope slams …
Tuesday 10/02
Warm up 10 Min. AMRAP 250 Meter row (200m run) 25 Wall balls 3 Rounds 25 min. 400 Meter Sandbag run 8 L-sit Pull ups 1 Min. Hanging L-Sit 6 Pistol squats w/ kb 4 Pegboard climbs 300 Meter farmer carry w/ Med kb Rx Program: Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% …
Monday 10/02
Warm up Hang Snatch 2 x 6@40% 1 x 6 @50% 1 x 6 @60% 1 x 6 @70% Dips X 15 (adv:ring Dips) For time 30 push press @65/95(scaled: 55/75#) 50 power snatches 70 power cleans 500 meter run Rx Program : Deadlift 10 x @50% 10 x @60% 5 x @75% 5 x @80% 5 x @85% Bicep …
Friday 9/29
Warm up Wod 8 CF Team Series 1000 Meter row 50 Thrusters w/ barbell 35/45# 30 C2B then partner tags and repeats 4 Rounds 55 Double unders 200 Meter Tire Drag w/ 15/25# on top of 10# inside tire 800 Meter Sandball Carry Rx Program: Snatch pull 2 x 6 @60 % 2 x 4 @80% 3 x 1 @100 …