NEWS, BLOG & WORKOUTS

Coach led warm up  Running warm up and stretches  PreWOD Core: Every :30 seconds for  Weighted knees to chest (use wall ball) Weighted sit-ups (same wall ball) Pike leg lifts (from seated) WOD SQT 3 rounds for time of: 10 ground-to-overheads 200m shuttle sprint (50m increments) Women: 65 lb.  Men: 95 lb Post time to […]

Hang snatch (below knee % of 2rm) – 75% x 2, 80% x 2, 90% x 2 x 2 sets Power clean + power jerk – (below knee % of 2rm) – 75% x 2, 80% x 2, 90% x 2 x 2 sets Snatch pull – 90% x 3, 95% x 3, 100% x […]

Coach led warm up  Mini band warm up Test WOD  Angie For time: 100 pull-ups (mod: bands, or ring row) 100 push-ups 100 sit-ups 100 squats Post time to Wodify and whiteboard

Coach led warm up  PVC warm up and stretches  Strength day! Every 1:30 for 22:30 of: First 5 rounds: 5 Shoulder press Second 5 rounds: 3 Push press Last 5 rounds: 1 Jerk *this is set up to go up on each set and go heavy as possible in the singles Rest 1:30 Then,  Max […]

Snatch Short Pull + Floating Snatch + Snatch (% of snatch 1RM) – 80% x 1+1+1, 90% x 1+1+1, 90% x 1+1+1 Clean Short Pull + Floating Clean + Clean + Jerk (% of jerk 1RM) -80% x 1+1+1+1, 90% x 1+1+1, 90% x 1+1+1 Back Squat (% of RM) – 3RM, 90% x 3, […]