NEWS, BLOG & WORKOUTS

Hang Clean (knee / % of 3RM) 90% x 3, 90% x 3, 90% x 3 Power Snatch + Heaving Snatch Balance (% of 3RM) – 90% x 3+3, 90% x 3+3, 90% x 3+3 Clean Pull (3 sec pause 1″ off floor first rep) – 85% x 5, 90% x 4, 95% x 3, […]

Coach led warm up  Floor stretches  WOD 3 rounds for time of: 800/750m row 15 burpees over rower 30 toes to bar (mod: knees to chest, straight leg raise, or v ups) Post time to Wodify and whiteboard

Coach led warm up Lacrosse ball mobility  Then, 5 min amrap of: 10 pike push up to cobra 10 lateral lunges 10 pause superman ext. (:03 seconds) WOD For time: 12 strict handstand push-ups (mod: stack, or box) 1-minute L-sit (use rings, paraletts, or boxes) (mod: knee tuck hold) 24 alt DB hang snatch (50/35) […]

Coach led warm up  Banded mobility WOD 4 rounds for reps of: 1 min Calorie bike 1 min Slam ball (30/20) 1 min wall walks 1 min double unders (mod: singles) 1 min rest Post total reps to Wodify and whiteboard

Push Press + Pause Jerk (% of 2RM) – 90% x 3+2, 90% x 3+2, 90% x 3+2 Back Squat – 65% x 10, 70% x 8, 75% x 6, 80% x 4, 85% x 2 Weighted Plank – 4 x 20-30 sec A1. Press in Clean – 4 x 8-12 A2. Tall Muscle Snatch […]