NEWS, BLOG & WORKOUTS

Snatch from Power Position – 60% x 2 x 6 Hang Power Clean (mid-thigh) + Power Jerk (% of CJ) – 60% x 1+1 x 5 Weighted Plank – 3 x 30 sec (light) A1. Press in Clean – 3 x 10 (light) A2. Tall Muscle Snatch – 3 x 10 (light)

Coach led warm up Lacrosse ball mobility  Then, Game of the day Knock out! WOD Complete as many rounds as possible in 16 min of: 50 double-unders (mod: 100 singles) 30 dumbbell shoulder to overhead (50/35)(single bell) 10 dumbbell box step overs (50/35)(single bell) Post rounds and reps to Wodify and whiteboard

Coach led warm up  Banded mobility (from floor) WOD 50-40-30-20-10 reps for time of: Weight sit-ups (30/20) (mod: lighter/ no weight) Kettlebell swings (53/35) (mod: Russian swings) Post time to Wodify and whiteboard Cool down Spend 5 min with gun and lacrosse ball rollout

Coach led warm up  Mini band warm up  Then, 50ft lateral lunges 50ft Spider-Man + pigeons stretch  50ft jumping jacks 50 mountain climbers WOD 3 rounds for time of: Bike 1mile, 1600m, or 1.6k 400m sled pull (90/75) Post time to Wodify and whiteboard

Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3 Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 Clean Pull – 85% x 2, 90% x 2, 95% x 2 Back Squat – 70% x 3, 75% x 2, 80% x […]