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 …
Tuesday 03/27
A. Warm up B. 16 Min. EMOM 1st Min: 12 Pull ups 2nd Min: 150 Meter Run 3rd Min: 12 T2B 4th Min: 150 Meter run C. For time 1 Mile run 100 Push ups 75 Sit ups w/ plate 15/25# 50 Squats w/ barbell 35/45# D. 4 Min. EMOM 25 Double unders + 3 burpees Rx Program Bench Press …
Monday 03/26
Warm up 9 Min. EMOM 1 – 3 Min. Hip P. Clean + Hang P. Clean + 3 Split Jerk @40 to 50% 4 – 6 Min. Hang P. Clean + P. Clean + 2 Split Jerk@65% 7 – 9 Min. P. Clean + Front Squat + Split jerk@75% (Pause clock in between to load weights) Partner Workout For time …
Friday 03/23
Normal Classes but we will be doing 18.5 as our Wod! Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a …
Thursday 03/22
A. Warm up B. Back Squat 5 x @40% 5 x @50% 5 x @60% 5 x @65% 5 x @70% Lateral Sidebends x 15 C. 24 Min. EMOM 1st Min: 10 KB Snatches (5R/5L) 2nd Min: 10 Burpees (13 Burpees for adv.) 3rd Min: 10 Single Arm O/H lunges (5R/5L) D. 400 Meter Run Rx Program Strict Press 5 …
Wednesday 03/21
A. Warm up B. Snatch (15 Min. ) 5 x Snatch + Mid Hang Snatch + O/H Squat @50% 5 x Snatch + Mid Hang Snatch + O/H Squat @65% 3 x Mid hang snatch + O/H Squat @75% 3 x Mid hang snatch + O/H Squat @80% 3 x Mid hang snatch + O/H Squat @85% C. For time …
Tuesday 03/20
A. Warm up B. Clean + Jerk 2 x 3 (1 Clean + 1 P. jerk + Split jerk @50%-60%) 3 x 2 ( Clean + P. Jerk + Split Jerk @75-85%) C. For Time (15 Min. Cap) 27 Push Press @55/75# 27 Wall balls 14/20# 21 Push press 65/95# 21 Wall balls 15 Push press 85/115# 15 Wall balls …
Friday 03/16
Warm up 18.4 Good luck!
Thursday 03/14
A. Warm up B. Back Squat 5 x @40% 5 x @50% 5 x @60% 5 x @65% 5 x @70% Lateral sidebends w/ KB C. 16 Min. EMOM E: 4 Push ups + 8 Sit ups + 12 Lunges O: 16 Sandball slams D. 150 Single unders Rx Program Strict Press 5 x @40% 5 x @50% 5 x …