NEWS, BLOG & WORKOUTS

Coach led warm up  PVC warm up and box stretches  On a 25 min clock Sterngth Every 2 min for 12 min of: 3 Overhead squats (work up to 80%) Post weights to Wodify and whiteboard  *3 min transition  WOD  Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 […]

Hang Clean (knee / % of week 2 RM) – 85% x 3, 90% x 3 x 2 Power Snatch + Heaving Snatch Balance (% of week 2 RM) – 85% x 3+3, 90% x 3+3 x 2 Clean Pull (3 sec pause 1″ off floor first rep) – 80% x 3, 85% x 3, […]

Coach led warm up  Lacrosse ball mobility  WOD Complete as many rounds as possible in 18 minutes of: 1 rope climb (mod: from floor) 10 medball cleans (50/35) 100m row *add 1rep/10reps/100m every round Post rounds and reps to Wodify and whiteboard

Push Press + Pause Jerk (% of 2 RM) – 85% x 3+2, 90% x 3+2 x 2 Back Squat – 62% x 10, 67 x 8, 72@ x 6, 78% x 4, 82% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch […]

Coach led warm up  Banded floor mobility  WOD For time: 200m single KB carry  Then,  21-18-12-9-6-3 reps of: KB swing  Toes to bar (mod: knees to chest) Then, 200m single KB carry Women 35lb. Men 53lb. Post time to Wodify and whiteboard