HSPU Practice Skill EMOM x 16 1) HSPU x 6-8 reps of any variation/style 2) Goblet Squat x 10 (70/53 or 53/35) 3) Alt Single Arm DB Snatch x 10-12 4) Rope Climb x 2-3 Finish: 1K Row for timeRead More
Warm-up: 200m run then 3rds of: 8 Glute Bridge w/ kick out 12 Deadbug Strength: Deadlift 5-4-3-3-3 WOD: 2011 Regional Event 3 21-15-9 Deadlift (315/205) Box Jump (30/24) Finish: 3 sets Single Arm DB Row x 8 each @2111 Single Leg RDL x 8 each Farmer’s Carry x 2 lengths of gym (AHAP)Read More
Warm-up: 200m Run then 3rds of: 5 RDL 5 Muscle Clean 5 Front Squat 5 BTN Press Strength: Front Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103% Oly: Every 90sec 3 sets of High Hang Clean + Hang Clean + Jerk @60-65% 3 sets of Hang Clean + Clean + Jerk @70-75% 3 sets of 2...Read More
Mobility: 10min Athlete Choice Skill: 10min Athlete Choice Option 1- Skills: For Quality not for Time 3-4rds of: 2 Rope Climb (legless) 10 Alt Pistols 20-30ft HS Walk 40 DU 10 Strict Ring Pull-up 5 Parallete Pass Thru 10 Strict Dip 200m Run focusing on Pose Option 2- 200m Run 300m Row 400m Run 500m...Read More
Barbell Warm-up Oly: Every 90sec 3 sets of High Hang Snatch + Hang Snatch @65-70% 3 sets of Hang Snatch + Snatch @70-75% 3 sets of 2 Snatch Lift Offs + Snatch @75-80% 2 sets of Snatch x 2 @80%+ 2 sets of Snatch x 1 @90%+ WOD: 8min AMRAP 3,3,6,6,9,9 etc… Power Snatch (115/75)...Read More
Warm-up: 200m Run then 3rds of: 12 Shoulder Taps 10 OH Plate Step-ups 10 Hollow Rock Strength: Push Press 3×85, 2×90, 1×95% WOD: 3rds 400m Run 30 Russian KBS (53/35) 20 Push-up 10 Box Jump (30/24) Finish: 3 sets Single Leg RDL x 8 each Deadbug x 20Read More
Warm-up: 200m Run then 3rds of: 4 Push-up to Spiderman 8 OHS w/ pvc 8 Glute Bridge Strength: Back Squat 5×60, 3×70, 2×80, 1×90, 1×95, 1×103% Tabata Strict Pull-up DU Sit-up Ball Slam (25/15)Read More
