11/01/17 WOD

11/01/17 WOD

Skill: 4 round Tabata Mash Up Double Unders Wall Ball Burgener Warm Up Technique: Take 10 min to Build with the following complex: Halting Snatch Dead Lift + Hang Snatch + OHS D.E: 1 Snatch+ 2 OHS @ 55-60% of 1-RM Snatch every 45 Sec for 12 Sets WOD: 10 min AMRAP 20 Double Unders 10 […]

10/31/17 WOD

10/31/17 WOD

Skill:  10 sec on, 10 sec Off: Hollow Hold + superman Hold x3 Hollow Rock + Bridge x 3 Technique: Jerk Balance 3-3-3-3 Jerk: 3-3-3-3-1-1-1 Every min on the min for 10 min: 3 Jerk @ 60-70% WOD: Complete as many reps as Possible in 7 min of: Burpees to a Pull Up Bar

10/30/17 WOD

10/30/17 WOD

Skill: 10 Squat Therapy 10 pull ups 10 Squat Therapy 5 C 2 B 10 Pistols 5 Bar Muscle Ups 10 Pistols Technique: 10 min to build with Bands pulling forward on the bar Back Squat D.E: 3 Banded Back Squat every 45 Sec @ 55-63% for 12 sets: remember..speed is the key WOD: 12 […]

10/27/18 WOD

10/27/18 WOD

Warm Up: 5 min cap 3 rounds: 10 Wall Ball 10 Box Jumps (24/20) 5-10 HSPU (scale to 10 DB/KB Shoulder press) then: Take 12 min to Build to today’s heavy “Squat” Clean & Jerk WOD: For Time : 20 min Time cap 40 Back Squats (135/95 lbs) 30 Sit Ups 20 Shoulder-to-Overheads (135/95 lbs) 40 […]

10/24/17 WOD

10/24/17 WOD

“AIR FORCE” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) 4 Burpees at the top of each minute Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is […]

10/23/17 WOD

10/23/17 WOD

1) 3 rounds: 10 Squat Therapy Reps 6 Box jumps(30/24) 2) 10 min to build to Today’s heavy Power Snatch 3) 20 min to build to a Max Back Squat 4) “Isabelle” 30 Snatch for time Men: 135 lb. Women: 95 lb.

10/21/17 WOD

10/21/17 WOD

Split into 3 Groups for the warm up: Group 1: Easy row for 4 min Group 2: 8 rounds Tabata High Knee Jump Rope(get your knee above your hips each step) Group 3: with a 4 min Cap: 30 Yard Hand Stand Walk(scale to 15 Wall Walks) Rest 1 min Between Drills Recover for 5 min […]

10/20/17 WOD

10/20/17 WOD

Skill: 3 rounds 8 Over head Squats (35-75 lbs) 8 Burpee Box Jumps 8 KB/DB Shoulder Press(you choose the weight 30-50 Double Unders Technique: Power Snatch 10 min to Build and Be ready with 65% of your max snatch on the bar D.E: 2 Reps every 35 Secs for 10 Sets @ 65% WOD: Every minute […]

10/19/17 Movement Improvement/Recovery/Rowing

10/19/17 Movement Improvement/Recovery/Rowing

Bonus Rowing Work  Skill Warmup: 6 Minutes Total Set the foundations with your warmups. We use these short periods to reinforce the skill of the movements and then your goal is to take what skill components and move them to the workout. A) Reverse Pick Drill – Legs Only — 1 Minute B) Reverse Pick Drill – Legs […]

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