NEWS, BLOG & WORKOUTS

Hang Snatch (knee / % of 3RM) 90% x 3, 90% x 3 Power Clean + Power Jerk (% of 3RM) 90% x 3+3, 90% x 3+3 Snatch Pull (3 sec pause 1″ off floor first rep) – 85% x 5, 90% x 4, 95% x 3, 95% x 3, 95% x 3 A1. Bent […]

Coach led warm up  Mini band warm up Strength WOD  Front squat Work up to 80% of 1RM (8min cap) Rest 1 min Then,  Emom for 7 min of: 3 front squats (70% or 1RM) Rest 1 min Then, 5 min amrap of: Burpee box overs (24/20)(jump or step is Rx)  Post emom weight and […]

Flat-footed Snatch Pull to Hold + Floating Snatch – 70% x 2+1, 75% x 2+1 x 2, 75% x 2+1, 75% x 2+1, 75% x 2+1 Flat-footed Clean Pull to Hold + Floating Clean + Jerk – 70% x 2+1+2, 75% x 2+1+2 x 2, 75% x 2+1+2, 75% x 2+1+2, 75% x 2+1+2 Back […]

Coach led warm up  Banded floor mobility  Pre WOD core Alt Emom for 10 mins of: 10 med ball pike ups or med ball knees to chest (from plank) 20 bicycles  WOD 5 rounds of: 1 minute of dumbbell deadlifts (athletes choice) 1 minute of push-ups *use vest 20/15 if you have one Post total […]

Coach led warm up  Banded mobility  WOD 3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups (mod: jumping, pull-up + dip) 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Women: 35lb Men: 50lb Post time to Wodify and whiteboard