Warm up 12 Min. Running clock 1st Min. 5 P. Snatches @40% 2nd Min. 5 P. Snatches @50% 3rd Min. 5 P. Snatches @60% 4 – 12 Min. Increase weight every Min. till 90% of Snatch 3 Rounds 16 Min. cap 10 Clean + Jerk 185/125 or 85% 55 Double unders 7 Min. AMRAP 10 DB Alt. Lunges in F. …
Tuesday 11/28
Coaches Warm up 3 x 3 Warm up sets P. Clean + Strict Press 0 – 3 Min. @70% 1 Clean + 5 Strict press 4 – 6 Min. @80% 1 P. Clean + 3 Strict Press 7 – 9 Min. @90 1 Clean + 1 Strict Press 8 E2MoM 20 Double unders 2 Deadlift @80% 100 Meter Sprint 9 …
Monday 11/27
Warm up 3 Rounds 200 Meter run 10 Handstand shoulder touches 25ft HSW 4 Rounds 2 Legless rope climbs 4 Bar or ring strict muscle ups 30 Sec. L-Sit hold 3 Rounds 8 Strict Deficit HSPU 12 Pistol Squats w/kb 16 Ring Push ups (def. push ups) Buy out 100 Meter walking lunges w/sandbag 400 Meter run Rx Deadlift 10 …
Friday 11/24
Coaches warm up 15 Min Running clock 0 – 5 Min. @50% 5 Hip Power Cleans 6 – 10 Min. @65% 3 Hang Power Cleans 11 – 15 Min. @75% Hang Power Clean + Low Hang Clean 2 rounds for time 10 Min. Cap 30 Hang Power cleans 30 Front Squat 30 Push Press 800 Meter Sandball Carry 45/50+ for …
Wednesday 11/22
A. Warm up B. 15 Min. EMOM 0 – 5 Min @40% 5 Hip P. Snatches 6 –10 Min. @50% 4 Mid Hang P. Snatch 11 – 15 Min. @65-70% Low hang P. Snatch C. 16 Min. cap The ladies! Grace 135lb Clean + Jerk 30 Reps Write down time -3 Min. rest- Elizabeth 95/135# 21-15-9 Clean Ring dips Write …
Tuesday 9/21
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 …