NEWS, BLOG & WORKOUTS

Push Press + Pause Jerk + Jerk 80% x 2+1+1, 85% x 2+1+1, 85% x 2+1+1 Back Squat – 68% x 8, 73% x 6, 78% x 4, 83% x 2, 88% x 1 x 3 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch […]

Coach led warm up  Foam roll Then, Amrap 6 min of: 2 wall walks 6 superman reaches 10 banded sumo deadlifts  14 hollow crunches WOD 8 rounds for max reps of: 20 seconds of deadlifts, rest 10 seconds 20 seconds of handstand push-ups, rest 10 seconds ♀ 155 lb. ♂ 225 lb. Post total reps […]

Coach led warm up  PVC warm up and stretches  Strength  Emom for 10 min of: Push jerk  First two min: 5 reps @60% Next three min: 3 reps @70-75% Last five min: 1 rep @80-90% WOD Complete as many rounds as possible in 12 minutes of: 20 GHD or weighted sit-ups (30/20) 5 strict muscle-ups […]

Hang Snatch (below knee / % of 2RM) 70% x 2, 80% x 2, 90% x 2, 90% x 2 Power Clean + Power Jerk (% of 2RM jerk) 70% x 2+2, 80% x 2+2, 90% x 2+2, 90% x 2+2 Snatch Pull (5 sec eccentric last rep) – 90% x 3, 95% x 3, […]

Coach led warm up  Banded mobility  Then,  Stick game Partner WOD 4 rounds for time of: 30 overhead squats (split how you want, ea. Must do 15) 800-m run (200m relay, ea. Will do 400m total) 30 box jump overs (24/20) (split how you want, ea. Must do 15) Women: 55 lb.  Men: 75 lb. […]