Snatch Barbell warm up from Monday For 15 Minutes, practice the following complex:1 Tempo Snatch Pull + 1 Power SnatchDrop and reset between the pull and the snatch. The snatch is performed at normal speed. Start light and add weight if mechanics remain sound.Not an official test wod but we will do this over in...Read More
2:00 4-way Banded Glute Activation-Then-AMRAP 3:00Max KB Taters * *Every :30s starting at 0:00, 10 Double or Single UndersEMOM 16 Minutes1 Tempo Pause Back SquatPerform a 3-second count on the way down, a full 1-second pause, and then stand. Start at around 65% and add weight each set.Wod12 Rounds15 Double Unders 1 Power Clean 185/125lbsGet...Read More
We found a 1 rep max last week. Use those numbersBarbell Warm Warm Up15 Behind the Neck Snatch Grip Press15 Overhead Squat15 Snatch Grip High Pull10 Power Pos. Power snatch10 Hang Pos. Power Snatch10 Power Snatch from the shin10 Full snatch from shin Squat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set...Read More
Partners Wod 1 For time: (both partner run the 400’s the other work is split) 400m Run30 Front Squats, 185/135400m Run24 Front Squats, 185/135400m Run18 Front Squats, 185/135Rest 5, time your own rest Wod 2, Split how you want 5 Rounds for time of:20 Kettlebell Swings, 70/5310 Chest to bar Pull-upsRest 5Wod 3- split how...Read More
Remember this teams of 4… lets double it.. 10 rounds each. this will take just over 40 minutes so lets get after itMinute rowMinute bikeMinutes skiMinutes restWaterfall style meaning person 1 starts on row at ZERO then moves to bike when clock hits a minute. person 2, hops the rower when the clock hits one…...Read More
Barbell warm up- Coach will go over all movements before then we will warm up togetherMinute 1- 10 snatch grip high pullsMinute 2- 6 Power position power snatches Minutes 3- 6 Hang postion power snatchMinute 4- 4 Power snatch from the shinMinute 5- 4 power snatch from shin plus OHSMinute 6- 4 Full SnatchesGet some...Read More
30 Lunges2:00 Banded Glute Activation30 Lunges Then,10 Bar Facing Burpees :15 machine sprintStrength Build to a 2 rep max back squat. This should take awhile when done correctly. Newer athletes not comfortable maxing out should try 5 sets of 5 back squats with perfect form and challenging weightWOD-12 Minute Amrap15 wall balls 20/1430 Alt db...Read More
3 Rounds100m Jog:10 bike SPRINT25 Ground to Overhead w/ a plate (suggested plate 45/35lbs)Warm up your clean and do some light overhead overhead workRe-test Conditioning Retest last completed WEDNESDAY SEPTEMBER 29th“Captain Thunderpants”10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap 24 MinutesFrom 24:00 – 32:00Find a 1RM STOHScaled8 Rounds200m Run10 Bar Facing Burpees5 Power...Read More
2 rounds (6 minutes)Minute 1- 4 Burpees & 10 WallballMinute 2- 8 Ring Rows & 10 Air SquatsMinute 3- 1:00 Deadhang from Pull Up BarStrength and skill- Get your equipment ready for the wod and practice movements. Go through these muscle up progressions if you are working on them. If you are working on pulls...Read More
