NEWS, BLOG & WORKOUTS

Coach led warm up  Foam roller  Then,  5 min amrap of: 10 jump squats 10 banded good mornings 20 min climbers WOD 6 rounds for time of: 10 Burpee box jump overs (30/24) 8 stone to shoulder (115/70)(mod: ball over shoulder, or kb sumo high pull) 6 knees to elbows (mod: knees to chest, or […]

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

Coach led warm up  Lacrosse ball mobility  WOD Complete as many rounds as possible in 30 minutes of: 20 dumbbell overhead weighted walking lunges 20 alt. dumbbell hang snatches 200-meter row Post rounds and reps completed to wodify and whiteboard

 Coach led warm up  Banded floor mobility  Strength  Every 1:30 for 9min of: 5 front squats (work up to heavy set) WOD 5 rounds for reps of: 1 minute of dumbbell deadlifts (50/35) 1 minute of deficit push-ups on dumbbells  Post heaviest weight and total reps to Wodify and whiteboard

Snatch (% of HS) – HS, 85% x 1, 90% x 1, 95% x 1 Clean & Jerk (% of HS) – HS, 85% x 1+1, 90% x 1+1, 95% x 1+1 Front Squat – HS Good Morning (% of Back Squat) – 28% x 5 x 4 Ab work of choice