Skill: Muscle Up practice WOD: EMOM x 15 1) 4-5 MU (scale to MU progression or 5 strict pull-up + 5 dip) 2) 12 Wall Ball (20/14) 3) 6 Burpee Box Jump Over (24/20) Finish: 3sets of: 8 KB/DB Single Arm Row (AHAP- each arm) 45-60sec Face Down Chinese PlankRead More
Warm-up: 200m run then 2rds of: 10 Shoulder Protract/Retract 10 Banded Glute Bridge @1115 Strength: Every 90sec for 8sets Front Squat + Jerk @ 85+% of 1-RM Clean & Jerk Oly: Option #1) Every 2min x 20min High Hang Snatch + Snatch Build to your heaviest set Option #2) EMOM x 20 Even: High Hang...Read More
Athlete choice: “Rene” or “Eva” You can choose to do either workout in its entirety as an individual or you can do 1/2 of either one. Or, you can find a partner and split either workout in half. Remember that we only have one class time at 9:30am. “Rene” 7 rounds for time of: Run...Read More
Warm-up: 200m run then 3rds of: (45/35) 5 Thruster 5 BTN Jerk 5 Back Squat Oly: Take 20min to establish a 1-RM Clean & Jerk WOD: Every 4min for 16min 400m Run 12 Box Jump (24/20) *Step down only 1 Clean & Jerk for Max Weight ** You can take as many attempts as you...Read More
Mobility: Ankles Skill: 10min Ladder Drills Skill: Rope Climb 3-4rds NOT for time: 2 Rope Climb 3 Wall Walk 10 Partner Glute Ham Raises or Hamstring Slides Heavy KB/DB Farmer’s Carry down and back length of gym (start with at least 53/35) 10 Reverse Burpee 15 Reverse Snow Angel 10 Windshield WipersRead More
Warm-up: 200m run then 3rds of: 10 Banded Glute Bridge 10 Monster Walks 5 Strict T2B @3111 Strength: Take 20min to establish a 5RM Back Squat WOD: 10min AMRAP 200m Run 15 T2B Finish: 3sets I’s Y’s T’s WsRead More
Warm-up: 200m run then 3rds of: 10 Shoulder Pro/Retract 10 OHS w/ pvc 5 Ring Row Strength: Take 15min to establish a 2-RM Weighted Strict Pull-up WOD: 4rds for time 8 Power Snatch at 70% of 1RM Snatch 10 C2B 20 DURead More
