WARMUP/PRIMER 3 Rounds: 200m Run (5AM = 250m Row) 5 Box Jumps + 10 Air Squats 5 Good Mornings + 5 Strict Press + 5 Hang Power Cleans (empty BB) BACK SQUAT 5 sets to establish 5RM for the day CONDITIONING AMRAP 10 10 Wallballs 8 Clean and Jerks (95/65) 6 Box Jumps
WARMUP/PRIMER EMOM 9 (3 rounds) Min 1: bike or row Min 2: 3 pull-ups + 6 push-ups + 9 sit-ups Min 3: 5 snatch RDL + 5 muscle snatch POWER SNATCH 3-3-2-2-1-1… Build to a heavy single CONDITIONING For Time: 2 Rounds: 10 Power Snatch (75/55) + 6 Lateral Burpees 2 Rounds: 8 Power Snatch Read more about Monday 11.29.21[…]
WARMUP 3 Rounds 30sec Bike 6 Kips Swings + 2 Pull-ups 5 RDL + 3 Hang Power Clean DEADLIFT + PULL-UPS 4 Rounds 8 Deadlifts @ 60-65% of 1RM 8 Pull-ups CONDITIONING 2 RFT 200m Run/250m Row + 3 Power Cleans (135/95) 400m Run/500m Row + 6 Power Cleans 600m Run/750m Row + 9 Power Read more about Wednesday 11.24.21[…]
WARMUP 3 Rounds: 3 Walkouts + 6 Push-ups 30sec Samson R/L 10 KBS 5 MB Cleans FRONT SQUAT 6-6-4-4-2-2 Build to a moderate-heavy set of 2 CONDITIONING Open 19.1 – AMRAP 15 19 Wallballs (20/14) 19 Calorie Row
WARMUP 3 Rounds: 20 Single Unders 8 Snatch Grip RDL (empty BB) 8 Hang Muscle Snatch 8 Bar Kips + 2 T2B POWER SNATCH + RUN 4 Rounds NFT: 12 Power Snatch (50-60% of 1RM) + 200m Run CONDITIONING AMRAP 20 w/partner “You go… I go!” 4 Devil’s Presses (50/35) 6 T2B 24 Double Unders Read more about Monday 11.22.21[…]
WARMUP/BACK SQUAT 6 Rounds NFT: 200m Run + 4 Back Squats Build to a moderate 4RM for the day. Attempt to increase on last weeks loading. CONDITIONING 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (115/75) Lateral Burpees 1-3 Muscle Ups after each round of HPC+Burpees. Score time and # of MU Today let’s build on back squat stamina Read more about Friday 11.19.21[…]
CLEAN COMPLEX 2 Power Cleans + 1 Jerk + 1 Clean 15 min to heaviest complex. Touch & go reps! Hold on to the barbell throughout entire complex. The last clean can be power or squat. Have fun! CONDITIONING AMRAP 15 20 Alt. DB Snatch (50/35) 20 Single DB Alt. Lunges (50/35) East80 Lap with Read more about Thursday 11.18.21[…]
WU/PRIMER 3 Rounds: 10/8 Calorie Row + 10 RDL + 8 Bar Kips + 4 T2B DEADLIFT 20min to 1RM for the day CONDITIONING Partner WOD (follow the leader) 5 RFT 20/14 Calorie Row 15 T2B Today we are looking to test our 1RM deadlift WITHOUT sacrificing a solid midline and neutral spine. Have fun! Read more about Wednesday 11.17.21[…]
WU/PRIMER 3 Rounds: 10 Air Squats + 8 RDL + 6 Hang P. Clean + 4 S2O start with empty BB and build in weight DOUBLE UNDER + THRUSTERS 5 Rounds NFT: 10-30 Double Unders 5 Thrusters (build to heavy set) This is a great time to practice dubs, limit the time on rope to Read more about Tuesday 11.16.21[…]
WU/PULL-UPS 4-5 Rounds NFT: 5 Snatch Deadlift (empty BB) 5 Hang Muscle Snatch 5 Burpees 10 Pull-ups (any style: build to hardest) Our goal here is to prime and warmup for today’s conditioning piece while building pulling strength & stamina. CONDITIONING Partner WOD “You Go… I Go!” 12-10-8: Power Snatch (75/55)+ Box Jumps (24/20) 10-8-6 Read more about Monday 11.15.21[…]
