NEWS, BLOG & WORKOUTS

Push Press + Pause Jerk + Jerk (% of PP) – 80% x 2+1+1 x 2, 80% x 2+1+1, 80% x 2+1+`, 80% x 2+1+1 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 […]

Coach led warm up  Running warm up and stretches  WOD 4 rounds for time of: 400-m run 200-m farmers carry Women: 35-lb. DBs Men: 50-lb. DBs (25min cap)(50m = 1 rep) Post time to Wodify and whiteboard

Coach led warm up  PVC warm up and stretches  Test WOD! Isabel 30 snatches for time Women: 95 lb.  Men: 135 lb. (6 min cap) Rest 2 min  Then, Strength  Every 1:30 for 9min of: 3 Back squat (work up in weight) Rest 1 min Then, Speed Row 750 m for time Post isabel time, […]

Hang Snatch (below knee) – 75% x 2 x 2sets, 75% x 2, 75% x 2, 75% x 2 Power Clean + Power Jerk – 75% x 2+2 x 2sets, 75% x 2+2, 75% x 2+2, 75% x 2+2 Snatch Pull (5 sec eccentric last rep) – 85% x 3, 90% x 3, 95% x […]

Coach led warm up Lacrosse ball mobility  WOD For time: Run 800m Then, 12-9-6 reps for time of: Deadlifts (mod: 75-80% or 1rm) Bar muscle-ups (mod: jumping, or pullup + dip) Then, Run 800m Women: 205 lb.  Men: 315 lb. (25 min cap) Post time to Wodify and whiteboard