SKILL DAY 1) 5 rounds: 30seconds handstand hold/30 seconds rest 2) Max height PVC jump over 3) 4 rounds: 4 TGU each arm/2 rope climb 4) 4 rounds: 5 HSPU/5 Pistols each leg 5) Athlete choice of skill/goat to work on in remaining time.Read More
Warm-up: 3 wall walk 5 strict pull-up 7 good morning 45/35 9 hollow rock WOD: “Rankel” 20min AMRAP 6 deadlift 225/155 7 burpee pull-ups 10 KBS 70/53 200m run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out...Read More
Olympic Lifting Barbell warm-up 1) EMOM X 10- Hang power snatch + snatch + 10 hollow rock Rest 2)EMOM x 10- Hang power clean + clean + 5-8push ups 3) Back squat 5×40, 5×50, 3×60, 5×60, 5×65, 5×70Read More
Strength: 3 rounds of: 1a) Bulgarian split squats x 8-10 reps each leg http://www.catalystathletics.com/exercises/exercise.php?exerciseID=173 1b) Weighted Dips x 10 WOD: 3 rounds 10 Hang power clean at 70% 15 Plyo push-ups to plates (45/25) 20 Sit-upsRead More
Warm-up: 4 rounds, Not for time of: Horizontal ring row x 10 Banded good mornings x 10 L-sit 45-60 seconds WOD: 600m run 25 C2B pull-up 400m run 20 pull-up (10 C2B + 10 chin over) 200m run 15 pull-up (chin over) 100m run *Rx+ = C2B on all reps/rounds Read More
1) EMOM x 8 Hang power snatch + snatch at no more than 70-75% 2) Back squat 5×40, 5×50, 3×60, 5×75, 3×85, 1 or more x 95 3a) 3×3 Power jerk 3b) 3×3 Pendlay rowRead More
Strength: Deadlift 5@40%, 5@50%, 3@60 3@80%, 3@85%, 3 or more@90% WOD: 30 second of work, 30 seconds of rest for 3 rounds of: Row for cal Wall ball (20/14) Sit-ups KBS (53/35) DU *score is total of all reps in all roundsRead More
Oly day! Barbell warm-up 1) Every 90 seconds for 10 rounds- Power clean + hang clean + clean 2) Front squat 3×75%, 3×80%, 3×85% 3) 3×10 good mornings 4) Mobility- lax ball glute and barbell quad smashingRead More
