Standard warm-up Mobility- Hips, wrists, shoulders- we are front squatting heavy today. Strength- 5 sets of 5 front squats. If you are comfortable (by comfortable we mean have perfect form) with front squatting go heavy. Add weight each set. Don’t be afraid to fail on the last set. If you are just getting used to...Read More
Standard warm up Skill/strength- Snatch *if you are comfortable with this movement get some reps in with weight on the bar. 3 sets of 3 on the heavier side. If you are not, use this time work on this skill. 10 minute AMRAP 8 Thrusters (95,65) 5 Burpees 8 shoulder to overhead(95,65) (strict press, push...Read More
Standard warm up- two rounds Mobility- shoulders hips and wrists skill/strength- Squat clean- find your heavy squat clean and/or work on perfect form. Back straight, no leaning forward at the bottom of the squat and catch it low. WOD 5 rounds for time with a 20 minute cap 200m run 10 ring dips (scaled to...Read More
Standard Warm-up Mobility— shoulders, shoulders, shoulders. Strength— 5 sets of 3 reps- push press- go heavy. increase load every set, 5th set should be almost at or to failure. WOD Tabata squats tabata sit-up tabata burpree, great fun!Read More
Wod Helen 3 rounds for time Run 400M 21 KB swings #55/35 12 Pull ups Kettlebell swing demo courtesy of Again Faster. We swing the bells only to eye level until you are comfortable going overhead.Read More
12/01/13 Standard warm up on white board Mobility-shoulders,hips, wrists. WOD- The Phillip 12 Min AMRAP 5 push ups 7 thrusters #95/#65 9 sit upsRead More
