A. Warm up B. 15 Min. Work to 95% of Snatch C. 13 Min. AMRAP 12 Strict Pull ups 6 Deadlift 9 Strict T2B 3 Hang Cleans (Squat) 6 Def. Strict HSPU 1 Clean + Jerk @85% + 55 Double Unders D. 800 Med ball run Rx Program Front Squats 10 x 40% 10 x 50% 5 x 75% 3 …
Tuesday 12/05
Warm up 2 Rounds (17 Min. cap) 800 Meter Run w/ Sandbag 100/80# 80 Mountain climbers 80 Double unders 3 Rounds Partner wod (split as needed) 200 Meter Tire Drag 55/45# Partner is doing Heavy farmer carry 70/45# at same time. If 1 partner is stop, other must stop 400 Meter DB O/H Carry 60/45# Rx Program: Bench Press 10 …
December 12/04
A. Warm up B. 14 Min. E2MOM Clean + Jerk 0 – 2 Min. 5x @50% 3 – 4 Min. 5 x @60% 5 – 14 Min. Reach Max Clean + Jerk C. 14 Min. EMOM E:1 Back Squat @90% + 10 KB Swings O: 2 Deadlifts @90% 12 Goblet Squats D. 2 Min. Max effort reps H/C Sit ups …
Friday 12/01
Warm up 3 rounds (15 Min cap) 15 Thrusters w/barbell 100 Meter tire drag 35/55# 12 Min. AMRAP 30 Double arm rope slams 20 Wall balls 14/20# 30 American KB Swings 54/35# 800 Meter Sandbag run Rx Program Back Squat 10 x @50% 10 x @60% 5 x @75% 3 x @85% 1++ x @95% Reverse Hypers x16 9-6-3 Sandbag …
Thursday 11/30
A. Warm up B. 12 Min. Running Clock 0 – 4 Min. Warm up to 70% 5 – 12 Min. to reach 90% of Clean C. 3 Rounds 12 Box Jumps 24/30” 9 Deadlift 6 Burpees over bar 3 Hang Clean @80%(75-85%scaled) D. 9 Min. AMRAP 9 DB Power cleans 60/40# 15 T2B E. 10 x 25ft. Sled push 70/50# …
Wednesday 11/29
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 …