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 …
Wednesday 03/14
A. Coaches Warm up B. 20 Min. Complete Snatch 5 x @50% 5 x @60 4 x 75% 3 x 85% 1 x 90-95% C. 3 Rounds 30 Air Squats 15 Hang P. Cleans 95/135# 9 C2B D. 500 Meter row Sprint E. Foam Roll/ ROM Wod Rx Program Front Squat 10 x 50% w/Pause 10 x 60% w/Pause 5 …
Tuesday 03/13
Warm up 800 Meter jog then, 3 Rounds w/ barbell 10 Muscle cleans 10 Front Squats 10 Press in squat 20 Min. to complete Clean + Jerk 2 x 4 @50/60% 4 x @75% 3 x @85% 2 x 95% 9 Min. AMRAP 30 Weighted Sit ups 20 Deficit Strict HSPU 10 Power Cleans 145/205# (or 80-85%) 500 Meter Farmer …
Monday 03/12
Coaches warm up Buy in (5 Min. Cap) 50 Burpees 14 Min EMOM (speed drills) E: 35 Jumping Double Arm Rope Slams O: 100 Meter Tire Drag (try to go unbroken on rope slams and sprint the tire drag) 3 Rounds FT 55 Wall Balls 400 Meter Run Buy Out (5 Min Cap) 50 Burpees 200 Meter Jog (on your …
Thursday 03/08
A. Coaches Warm up B. Deadlift Deload 5 x @40% 5 X @50% 5 x @60% 5 x @65% 5 x @70% Bicep curls x 20 (light) C. 16 Min. AMRAP 1st: 13 KB Swings (light) 2nd: 100 Meter run 3rd: 8 KB Clean + Press 4th: 100 Meter run D. Foam Roll | Lacrose ball Rx Program Strict Press …
Wednesday 03/07
Coaches Warm up Back Squat 10 x @50% 10 X @60% 5 x @75% 3 x @85% 1+ x 95% GHD Sit ups x 10 15 Min. AMRAP 15 Thrusters 85/115# 12 Box jumps 35 Double unders 21 Cal Sprint Assault bike for time 200 Meter Run Rx Program Front Squat 10 x @50% 10 X @60% 5 x @75% …