Warm-up: 200m run, then 3rds of 5 nose to wall squats, 6-8 strict dips, 10 hollow rocks WOD: EMOM x 25 (5 rounds total) Minute 1- 100m run (equals one rep for score total) Minute 2- 30sec ME T2B Minute 3- 30sec ME Box jump overs (24/20) Minute 4 -30sec ME KBS (53/35) Minute 5-...Read More
1RM Front Squat Then, 15min to establish a heavy Snatchsquatch The Snatchsquatch consists of 3 unbroken rounds of 1 snatch grip deadlift + 1 hang snatch + 1 snatch balance + 1 OHS The bar can be rested anywhere but the ground. Read More
1) Mobility: foam roll and lax ball work on the glutes, shoulders and thoracic spine Barbell warm-up: 2) EMOM x 12 Even: High hang power clean(pocket) + mid hang power clean + power clean ODD: 25 DU 3) 4×3 clean pulls @ 100-105%Read More
Today we honor those that lost their lives while serving to protect others. You will have the option to perform either “Murph” or “Morrison”. You will have the option to do the full workout, 1/2 of either workout or you pick a partner and perform it as a team. Reminder: Only one WOD tomorrow at 9:30am. “Murph”...Read More
Warm-up: 200m run, then 3 rounds of 5 push-ups, 5 tall box jumps, 5 strict chin-ups Strength: Front Squat 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70% WOD: Death by burpee Mobility: Use remaining time to work on mobility specific to your needs. Ask your coach for suggestions.Read More
Warm-up/skills: 4x :20 box shoulder stretch 3x 5 perfect wall walks 4x :30 nose to wall handstand hold WOD: 4 rounds 1:00 ME Row for Cal 1:00 ME Double under 1:00 ME Pull-up 1:00 rest **Score is total reps after all roundsRead More
OLY DAY Barbell warm-up EMOM x 12 Hang power snatch + snatch + OHS Strength: Back Squat 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70% Cash out: 5 rounds of 10 hollow rocks and 10 supermansRead More
