NEWS, BLOG & WORKOUTS

Hang Clean (below knee / % of 2RM) –75% x 2, 85% x 2, 90% x 2 x 2 Power Snatch + Snatch Balance (% of 2RM) – 75% x 2+2, 85% x 2+2, 90% x 2+2 x 2 Clean Pull – 90% x 3, 95% x 3, 100% x 3 A1. Deadbug – 4 […]

Coach led warm up Foam roll Then, 3 rounds of: 50ft Spider-Man reaches  50ft butt kicks 50ft straight leg kicks 50m run 50m backwards run WOD 6 x 4 min rounds of:  Run 400 meters Post time for ea. to Wodify and whiteboard 

Coach led warm up  Lacrosse ball mobility  Then,  7 min amrap of (not for score): 5 barbell hang deadlifts 10 barbell bent over row 5 high jump squats 10 back extension or superman extension  WOD Complete as many rounds as possible in 7 minutes of: 5 hardest-effort pulls on rower for distance 3 deadlifts Women: […]

Push Press + Pause Jerk + Jerk (% of 2RM) – 85% x 2+1+1, 90% x 2+1+1 x 2 Back Squat – 65% x 8, 70% x 6, 75% x 4, 80% x 2, 85% x 1 x 3 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. […]

Coach led warm up  Banded mobility  WOD Complete as many rounds in 20 minutes as possible of: 5 overhead squats 10 box jumps 15 in outs (box, parallettes, kettlebells, or stacked plates) Women: 95-lb. OHS, 24-in. box Men: 135-lb. OHS, 30-in. box Post rounds completed to Wodify and whiteboard