NEWS, BLOG & WORKOUTS

Coach led warm up  Foam roll Then,  2 rounds of: 10 dead lifts 100m run 10 back squats  5 wall kick ups or wall walks  10 push presses *empty bar WOD Complete as many rounds as possible in 15 minutes of: 10 squat cleans 10 strict handstand push-ups (mod: stack, box, or hrpu to pike) […]

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

Coach led warm up  Mini band warm up WOD 4 rounds, each for time, of: Bike 1 mile / 1.6k / 1600m 20 burpee pullups Rest 1 min Post times for each round to Wodify and whiteboard

Coach led warm up  PVC warm up and stretches Strength  10 min to find: 1 rep max Squat clean thruster  WOD  Complete as many rounds as possible in 12 minutes of: Row 250/200m 20 GHD or weighted sit ups Post heaviest lift and rounds/reps completed to Wodify and whiteboard

Coach led warm up  Crossover symmetry – activation  WOD 8 min amrap of: 8 devils press (50s/35s) 8 double dumbbell overhead lunge Rest 4 min 8 min amrap of: 8 front squats (95/65) 24 double unders or 12 triple unders Post reps for ea. to Wodify and whiteboard