Warm up3 Rounds Run 20010 empty bar back squats *If you are here early roll out those legs and get some air squats holds in to get ready for these back squats Strength 5×5 back squats at 90 percent of your new 5 rep max *do a few warm up sets of 2 or 3...Read More
Snatch Warm up. yup. we are snatching twice this weekSnatch progression warm up then the following emom. You wont be working near your maxes but we want you to start with weight and add weight as you go. add weight for each different position. EMOM 12 MinutesMinute 0-4 : 3 Power Position SnatchMinute 4-8 :...Read More
Warm up 2 Minutes of couch stretch per leg then 2:00 of Couch Stretch per side2 Then Rounds10 Burpees20 Double Unders10 Jump Squats (can use an empty bar, be careful)Strength 20 Minutes to find a new 5 rep max back squat. Will you do it? Its been just over a week since your last attempt....Read More
Warm up Run 600m25 Good Mornings20 empty bar deadlifts 15 Push UpsStrength Tempo Deadlifts at a heavier weight that you used last week.Will let you warm up then we are going to do this as an EOMOM for 10 minutes 2 Tempo DeadliftsAim for 2-3 second lift with a 3-4 second negativeWod- This wod is...Read More
Warm up8 minute alternating emom 6 dumbbell burpee step up4 strict pull ups plus 4 toes to bar or pull up variation and knee raises. StrengthSnatch day! Go through warm up progressions as class for 5 minutes then 2-2-2-2-2 of moderately heavy snatch from the floor. we have been practicing positional work and complexes for...Read More
Partner Dumbbell WodEach Partner will have 1 DB so you arent sharing things. Wod 1 (you go I go relay)9 Minutes (outside)3 Burpees 8 single DB push press or jerk (4 each arm)Run 150Wod 29 Minutes (you go i go)100 single DB walking lunge 10 airsquats with DBWod 3 for time120 Single arm alt db...Read More
EnduranceAll running this weekMore fun with more peopleRandom partner ups, will draw out of hat 3×1 mile you go I go. Rest is the amount of time it takes your partner to run a mile. 2000m row can be subbed for mile run for injury but don’t avoid the run just to avoid the run9am...Read More
Warm up3 Rounds 5 pull ups 10 Push ups15 squatsTHEN grab a bar and start warming up to that back squat weightStrength 5 sets of 5 back squats at 90 percent of your 5 REP MAX from earlier in the week Remember its 90 percent of your 5 rep max, not your 1 rep max....Read More
Warm up2 rounds200M run10 Power position power cleans10 At the knee10 From the shin 10 Push jerks Take a few minutes get weight onto the bar, you can weight during the EMOM so start a little lighter. Try to finish heavy! 12 Minutes EMOM strength (4 sets at each movement)0-4 Minutes 3 Power position power...Read More
Warm upRun 20010 Inch worms plus push ups15 strict pull ups or variation 10 inch worms plus push upRun 200Grab a bar, with a light weight as a class we will go through 3 rounds of tempo deadlifts 3 seconds up, 4 seconds downThen 12 Minutes EoMOM (6 rounds total) 2 Tempo deadlifts at the...Read More
