Warm up Bench Press 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Hanging side bends x 20 16 Min EMOM 1: 21 American KB swings 2: 6 Clean & Jerks 3: 15 Sandball Slams 4: 100 Meter run Kettle Bell Snatch technique 50 KB Snatches
Wednesday 8/2
Workout of the Day Warm up +Snatch technique review Front Squats 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Tricep Extensions x 24 8 Min. Rope climb technique 16 Min. AMRAP 5 x Power Snatch, Hang Snatch, Hang Squat Snatch, O/H squat 7 T2B 1 Rope climb 5 Pegboard climbs
August 8/1
Workout of the Day Warm up +5 x 200 meter sprint rows 15 Min. EMOM for technical prowess 1st: 9 butterfly pull ups 2nd: 7 Hspu 3rd: 35 Double unders 7 Min. AMRAP 25ft HSW 4 press to handstand or 4 attemps 3 Min. Hanging L-Sit
Too Heavy, Too Slow, or Just Right?
In this blog we are going to look at pacing our workouts, why it’s important, and how to do it. We’ve all had those days when we get to the box a few minutes early and scurry up to the board to catch a glimpse of the WOD… Our initial thoughts are… “Only 3 rounds…? Only 135lbs on the bar…? …
Monday 7/31
Warm up Deadlift 10 x 40% 10 x 50% 5 x 60% 5 x 65% 5 x 70% Bicep curls x24(Light) 14 Min. EMOM Complex Power clean Front Squat 3 Push Jerks @55/75# Cool down 50 meter jog 5 back squats 55/75#
Friday 7/28
Workout of the Day Warm up +1000 meter row 3 rounds 400 Meter Sprint 30 KB swings Time each round | 1 min. Rest 2 rounds for time 100 Double unders 50 Double arm rope slams 30 Dumbbell snatches 4 min. Tabata w/KB Atlas swing, bent over swing, horizontal swing, high horizontal swing
Thursday 7/27
Workout of the Day Bench Press 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Lateral sidebends w/ KB 10 Min. AMRAP 1 Clean @90% 3 Ring Muscle ups 1 Clean 5 T2B Strict 1 Clean 7 Max Height Box Jumps 4 Min. EMOM Complex 1 P. Snatch, 1 Hang Squat Snatch, 1 Snatch …
Wednesday 7/26
Workout of the Day Front Squats 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Tricep Extensions x 8(heavy) 3 Rounds 3 Clean & Jerk @95% of jerk 5 Man Makers 7 Burpee Strict pull ups 50 Double unders 800 Meter O/H plate carry 35/55# Optional: 300 Meter run / row
Tuesday 7/25
Workout of the Day Deadlift 5 x 50% 5 x 60% 5 x 75% 3 x 85% 1++ x 95% Bicep curls w/ barbell 65/95# x 8 3 Rounds 1 Snatch @95% 100 Meter Tire drag 45/75# w/ farmer carry 1 Snatch 4 Snatch grip RDL’s 5 Min. EMOM 8 KB Ballistic split dead cleans
Monday 7/24
Workout of the Day Warm up +Plank work 3 Rounds 9 Pistol squats w/ kb (R+L=1) 7 Pull ups w/ plate 25/35# 5 HSPU w/ med ball 10/14# 10 Min. EMOM E: 2 Rope climbs O: 1 Pegboard climb 4 Min. Unbroken max Double unders 31W