NEWS, BLOG & WORKOUTS

Coach led warm up  Lacrosse ball mobility  PreWod core Alt. Every :30 sec for 9 min of: Alt. Toe touch Plank hold Hollow knee to elbow crunch WOD 3 rounds for time of: Row 500/450 meters 12 muscle-ups bar or ring (mod: jumping, pull-up+dip, or ring row+dip) Post time to Wodify and whiteboard

Coach led warm up  Banded mobility  WOD  40 bear hug lunges 400m run 30 bear hug lunges 300m run 20 bear hug lunges  200m run Women: 30lb. Men: 50lb. *if you have a vest 20/14 use it (15min cap) Then, 10 min to find: 1 rep max Clean and jerk  Post time and C&J max […]

Hang Snatch (knee) – Find 3RM Power Clean + Power Jerk – Find 3+3RM Snatch Pull (3 sec pause 1″ off floor first rep) – 90% x 5, 95% x 4, 100% x 3, 100% x 3, 100% x 3 A1. Bent Row – 4 x 10-15 A2. Hanging Leg Raise – 4 x max […]

Coach led warm up  Crossover symmetry – iron scap (1min ea.) WOD 21-18-15-12-9-6-3 reps of: Handstand push-ups (mod: stack, box, or HRPU to wall step) 30 double unders (mod: 60 singles) pull-ups (band, ring) Post time to Wodify and whiteboard

Flat-footed Snatch Pull to Hold + Floating Snatch (% of week 2 RM) – 85% x 2+1, 90% x 2+1 x 2 Flat-footed Clean Pull to Hold + Floating Clean + Jerk (% of week 2 RM) – 85% x 2+1+2, 90% x 2+1+1 x 2 Back Squat (% of week 2 RM) – 85% […]