800m Run or 1000m Row Then 10 Snatch Deadlifts* 10 Snatch Pulls 10 OHS 5 High Hang Squat Snatch 5 Low Hang Squat Snatch 5 Squat Snatches *All done with light weightStrength 8 sets of 1 Snatch at 80 to 90 percent. A few sets to build to that then keep it heavy. AMRAP 3...Read More
Every 3 Minutes for 9 Minutes 2 Wall Climbs 12 Jumping Lunges 2-way wrist stretchDB snatches in remaining time*figure out which version of the handstand you are doing Will take a few mintues to warm up to your clean weight for the wodWod First today5 Rounds 25 foot HS Walk 20 Single DB Box Step...Read More
Wod 1- 8 minute Amrap4 minutes on the rower for calories-split work how ever you want4 minutes of wall balls-split work however you want*if there are more teams than rower this can be done on bikes Wod 2- 8 minutes amrapRun 800m, with remaining time do as many reps as possible of Clean and Jerks...Read More
8am Endurance-Partner 10k- We will do this “forward” this timeWork split between partners in a you go i go format2- 1 mile runs4- 800m 8- 400m 2- 200m 9am and 10am AMRAP 21 MinutesBike 15 cals or Row/ski 300 21 Sumo DLHP 75/60lbs Bike 15 cals or row/ski 3009 HSPU or regular push ups, inverted...Read More
Barbell specific warm up on boardStart with an empty bar and work up to a moderate weight. Form focus.Strength 7 sets of 2 squat snatchDrop and reset between reps, short break a few seconds 70 to 80 percent of 1 rep maxThen Strength/skill 14 sets of 3 snatch grip deadlifts- 85 to 105 percent of...Read More
First things first. Happy Birthday Alison!!!! Warm up2 Rounds 10 Good mornings with your bar10 Snatch grip deadlifts 10 Back squats with your empty bar. Strength 2 Rounds Max Rep Back Squat @ 60-70% 1RM Rest 4:00 between setsGoal is 15+ reps in the first set. More powerful athletes should stay around 60% to get...Read More
AMRAP 5 Minutes 20 Single/Double Unders 10 Ground-to-Overhead with 25lb Plate 10 Empty Bar Thrusters (1-count pause overhead)Strength second todayWe will give you a few minutes to build up and practice a few squat cleans. Go through a few reps of front squats and push press and a few“clusters” (squat clean thrusters.) Don’t blow your...Read More
Warm up3 Rounds10 Kip swings 20 Pass Throughs 1 Minute dead hang 10 deadlifts adding weight each time to get up to your first wod weightAMRAP 4 Minutes x 3 80 Double Unders 8 Deadlifts 205/140lbs 60 Double Unders 6 Deadlifts 205/140lbs 40 Double Unders 4 Deadlifts 205/140lbs 20 Double Unders 2 Deadlifts 205/140lbs Rest...Read More
3 Rounds any machine:30 Easy :20 Moderate :10 HARD Then 10 Power Position Squat Cleans10 hang from the knee 10 Squat Cleans*add weight to build to your workout out weightWod first today, then hit bench press or floor press after10 Rounds 15/10 Calorie Bike or row3 Bar Muscle Ups or ring, either is RX today1...Read More
Partner WodSpend the first part of class getting your equipment ready for your team. one partner works at a time except on the run. This is an AMRAP, see how many rounds you can get through in 30 minutes. Then straight through30 Minute Amrap(start with 1000m row to be done once only as a buy...Read More
