NEWS, BLOG & WORKOUTS

Coach led warm up  Running stretches  Then  Game of the day Snatch! WOD For time: 21 hang clean and push press (95/65) 21 pull-ups (mod: banded, or ring row) Run 400m  15 HC&PP 15 pull-ups  Run 600m 9 HC&PP 9 pull-ups Run 800m Post time to Wodify and whiteboard

Coach led warm up  Mini band warm up  Strength  Every 2 min for 10 min of: 10 Front squats (build up to heavy set) WOD 5 2-minute rounds of: 75 double-unders (mod: 150 singles or 1min practice) Max reps of KB sumo deadlift high pull (70/53) Rest 1 minute between rounds. Post heaviest FS and […]

Clean & Jerk – 70% x 2(1+1), 75% x 2(1+1), 80% x 1+1, 85% x 1+1, 90% x 1+1, 95% x 1+1 Power Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1, 90% x 1 Clean Pull – 100% x 2, 105% x 2 x 2 A1. Deadbug – 4 […]

Coach led warm up Floor stretches WOD On 25 min clock for total reps of: 5 min max row for meters Then, Complete as many rounds as possible in 15 minutes of: 25-ft. handstand walk 75-ft. walking lunge 25 sit-ups Then, 5 min max row for meters Post Total reps (meters + reps) completed to […]

Coach led warm up  PVC arm up and stretches  Then, Barbell warm up/work up to start weight Strength day! Emom on a 20 min clock of: 1 Complex: squat clean + front squat + jerk First 5 min @ 70% of jerk  Second 5 min @ 75% Third 5 min @ 80% Fourth 5 min […]