11/18/16 WOD

11/18/16 WOD

Skill: 100 Air Squats then in sets of 3 quick reps 15 Toes 2 Bar 15 Knee jumps to a 45 lb Bumper (scale to Box Jumps) Take 10 Min to Warm Up your Snatch and Clean and Jerk WOD: WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 […]

11/17/16 Recovery

11/17/16 Recovery

MOBILITY DAY: – Spend a minimum of 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

11/16/16 WOD

11/16/16 WOD

Skill: 25 Wall Ball ( use the heaviest you know you can go unbroken with) 10 Pull Ups 25 Wall Ball 10 C2B Pull Ups Technique: 15 min Fitness: Build to Today’s Max : Hang Clean + 2 Front Squat Performance: Every 90 Sec for 10 Sets: Build as you are able Halting Clean Dead Lift + Hang […]

11/15/16 WOD

11/15/16 WOD

Skill: 20 Double Unders 1 Set Max Unbroken Air Squats 20 Double Unders 1 Set of Banded Good Mornings equal to your max Air Squats(don’t be a sandbagger with these 2) 20 Double Unders 20 Strict Toes 2 Bar Technique: Deficit HSPU with 5 Sec Holds at Tops. Learn to Finish your reps better. WOD: […]

11/11/16 WOD

11/11/16 WOD

Veterans Day Tribute THE WARMUP Tabata Mash Up: 5 Rounds KB Winmills Right Arm KB Win Mills Left Arm OH Squat with PVC Double Unders Take 8 Min to Build to or Just about your Working Weight for the Snatch. Also Practicing touch n Go Power Cleans in Sets of 2-3 focusing on Bar Speed […]

11/10/16 Recovery

11/10/16 Recovery

NOTE:  Yoga Classes @ 6:30 am and 4:00 pm. Make up WODs will not be allowed during the Yoga classes from this point forward. MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped […]

11/9/16 WOD

11/9/16 WOD

Skill: 5 ea. Leg: Bird Dog, Fire Hydrant, Roll & Reach 100 Air Squats 20 Strict Ring Pull Ups 20 Ring Dips or Deep Bar Dips Fitness: Build to Today’s 3 Rep Heavy Hang Power Snatch, continue practicing sets at this weight until we move on to the Sumo Dead Lift. Performance:  Build to Today’s […]

11/8/16 WOD

11/8/16 WOD

Skill: 1 set Max Unbroken Air Squats then: 20 reps each. Broken up into no more than 3 sets: C.2B Pull Ups Deficit HSPU High Box Jumps Technique: Take 10 Min to Find Today’s 1 Rep Max Thruster WOD: 15 Single Arm K.B. Thrusters (55/35) 8 C2B Pull Ups 15 Single Arm K.B. Thrusters (55/35) 8 C2B […]

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