Every 2 Minutes for 8 Minutes*6 Bar Facing Burpees6 Clean Deadlifts6 Hang Squat Cleans6 Split Jerks *Start with light bar and work heavier each setThe focus here is moving a moderate-to-heavy barbell under fatigue, and is how we will incorporate our weekly Clean and Jerk work into the program for the entire phase. This is...Read More
10-8-6-4-2Empty Bar Good MorningsJump SquatsV-Ups Single Unders (4x)1 and 1/2 Deadlifts2-2-2-2-2The 1 and 1/2 Deadlift: athletes perform a deadlift, then instead of lowering the bar to the ground they lower it to just below the knee and then stand it all the way back up. That’s 1 repWod AMRAP 2 Minutes x 310 KB Swings...Read More
Warm up2 Rounds10 Ground to Overhead w/ Plate 45/35lbs10/7 Calorie Bike HARD20 band pull aparts*snatch progression with empty bar 3 rounds 5 power position power snatch5 hang power5 from the shin*add weight each roundStrength-Find 2 rep max touch and snatchWod- Conditioning Test“Grizzabel”3 Rounds10 Unbroken Clean and Jerk 105/70lbs10 Unbroken Power Snatch 105/70lbs All six sets...Read More
New phase with new focus lift starts today. The focus lift for the next 7 weeks will be clean and jerk, together or separate, while under fatigue.Every 2 Minutes for 8 Minutes*4 Muscle Cleans4 Front Squats4 Hang Squat Cleans4 Split Jerks*add weight each round to get ready for your workout Open Test 1From 0:00-18:00AMRAP 18...Read More
Warm up3 rounds9 cals9 Scap push ups9 kipping knee raises3 wall walks After your warm up, athletes that are able to walk on their hand will have 10 minutes to go for a max handstand walk attempt.Others will practice the progressions towards a handstand walk or handstand push up-Some have no desire to get upsidedown...Read More
Sunday Funday Not a partner wod this week 20 minute Amrap50 wall balls1 400m run with your wall ball or slam ball50 slam balls1 400 m run with your wall ball and slam ball50 Burpees1 400 m run with your wall ball and slam ballCan you make it one round?? Rest 54 minutes max single...Read More
8am 10 x 400m run. 90 second break between. 9am and 10am These 9/10 am Saturday workouts are tough. You do NOT have to do all 3. Everything can be scaled as well. 3 rounds for time of:Handstand Walk, 25 feet or 10 hspu or 10 seated DB presses20 sit ups15 Kettlebell Swings, 70/53 lbsRest...Read More
Warm up3 rounds 10 push press200 meters or 10 calsProgressively get fasterWod First TodayRetest- Last done November 19th“Dominos”Row 750m35 Push Press 75/55lbsRow 500m35 Push Press 75/55lbsRow 250m*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.Strength Recover after the wod, then while under fatigue find a heavy 1 rep OHS. This wont...Read More
Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly Retest from November 16th“Optimus Climb”...Read More
Warm up4 Rounds5 Strict Press5 Push Press5 Push Jerk 5 Russian KB SwingsFind 1 Rep Max push jerkBe aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk...Read More
