Warm up Review Snatch 12 Min. EMOM 0 – 4 Min. 5 Hip Power Snatch @40-50% 4 – 8 Min. 4 Hang Power Snatch @55% 8 – 12 Min. 4 Hang Snatch @60 – 65% 14 Min. EMOM 5 Front Squat @65% 10 Pull ups 5 Snatches @ 55/75# or 70% 10 Box Jumps 100 Single unders 6 Min. EMOM …
Tuesday 10/31
A. Warm up B. 16 Min. EMOM 0 – 4 Min. 5 Hip Power Clean @40-50% 4 – 8 Min. 4 Hang Power Clean @55% 8 – 12 Min. 4 Hang Cleans @60 – 65% 12- 16 Min. 3 Cleans @70% C. 12 Min. AMRAP 12 Wall balls 9 DB Thrusters 6 HSPU (kipping) 3 O/H Lunges (R+L=1) D. 4 …
Monday 10/29
Warm up + Double under tech. 16 Min. AMRAP 55 Double unders 400 Meter run 15 Cal row 15 Min. EMOM 1st:25 Double arm jumping rope slams 2nd:15 KB Swings 3rd:30 Mountain climbers 5 Min. EMOM 25 Sit ups w/ plate 15/25# Rx Program: 12 Min. EMOM 1 – 4 Min. Power Clean + 4 Jerks (Split or power)50% 4 …
Friday 10/27
Warm up 11 Min. AMRAP 3 Box jump burpees 5 T2B 7 Deficit push ups 3 Min. rest 20 Handstand shoulder touches 20 Jumping lunges 20 Wall balls 3 Rounds 45 Sec. L sit hang 2 Pistol squats Rx Program: Back Squat 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Bicep curls …
Thursday 10/26
Warm up 20 Min. to Reach max Snatch then, Max Clean 15 Min. AMRAP 6 Front Squats 3 Clean + Jerk @75% of Jerk or 105/145# 35 Double unders 300 Meter Sandbag run Rx Program: Strict press 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Superset: Lateral plate carries 15 Min. AMRAP 30 …
Wednesday 10/25
Warm up (10 Min.) 5 Min. EMOM 5 Muscle squat snatch @40 – 50% 8 Min. EMOM E: Max Effot Power Snatches @75% O: Rest 13 Min. AMRAP 20 Ring dips 20 V Sit ups 20 Pistol squats 20 Deadlift 125/185# 20 Cal row 400 Meter Sandball carry Rx Program: Front Squat 10 x 50% 10 x 60% 5 x …
Tuesday 10/24
Warm up For Time: (13 Min. cap) 200 ft HSW 800 Meter run 55 Pull ups 50 Push ups 45 T2B 40 Jumping lunges 7 Min. AMRAP (partner wod) 25 Double unders 5 Burpees For time: ( 5 min. cap) 100 Sit ups w/ 15/25# 400 Meter cool down Rx Program: Bench Press 10 x 50% 10 x 60% 5 …
Monday 10/23
Coaches Warm up 15 Min. Emom 0-5 min 6 Hip Power Cleans @40% or 55/75# 5-10 min 5 Hang Power Cleans@65% 10-15 min. 4 Cleans @75% 12 Min. EMOM 7 Thrusters @75/105# 7 Back Squats @65% Cool down: 4 Min. Banded glute march w/ kettlebells Rx Program: Deadlift 10 x 50% 10 x 60% 5 x 75% 5 x 80% …
Friday 10/20
Warm up 5 Rounds 15 American KB Swings 30 Double unders 200 Meter tire drag 15 Min. AMRAP 50 Rope Slams 25 Sand ball slams 15 Cal Row 300 Meter DB O/H Carry (50 Meter carry then Alternate) Rx Program: Back Squat 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% 10 H/C Sit …
Thursday 10/19
Warm up 16 Min. EMOM Mr. Nasty Complex E: Clean + Front Squat + Jerk + Clean + Jerk O: Power Snatch + O/H Squat + Snatch + O/H Squat Increase weight every 2 minutes till at 85% of Snatch 4 Rounds 4 Pegboard or Rope Climbs 16 Wall Balls 5 Deadlift @75% or 175/255# 12 T2B Cool Down 200 …