NEWS, BLOG & WORKOUTS

Snatch Push Press + Overhead Squat (% of OHS) – 70% x 5+2 x 2, 70% x 5+2, 70% x 5+2, 70% x 5+2 Front Squat – 60% x 5, 65% x 4, 70% x 3 x 3 Weighted Side Plank – 4 x 20-30 sec A1. Press in Snatch – 4 x 8-12 A2. […]

Coach led warm up  Crossover symmetry – Iron scap Then, 50ft lateral lunge 20 mountain climbers 50ft butt kicks 10 pike to pigeon  50ft broad jumps WOD Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 15 power cleans (135/95) 21 Box jumps (24/20) 400-meter run with a 45-lb. plate Post […]

Coach led warm up  Foam roll  and Mini band warm up WOD 4 rounds for time of: Bike 1 mile (if you did yesterday workout you’ll row 1 mile) 50 wall-ball shots (20/14) Post time to Wodify and whiteboard

Coach led warm up  Lacrosse ball mobility  Then, Alt. Tabata for 4 min of: Superman hold Barbell hollow hold WOD Alt Emom for 21 min of: Bench 3 reps (65% or 1 RM) :30 sec bear hug hold (150/100) :45 sec bike sprint Post cals to Wodify and whiteboard

Hang Clean (knee) – 70% x 3 x 2, 70% x 3, 70% x 3, 70% x 3 Power Snatch + Heaving Snatch Balance (% of PS) –70% x 3+3 x 2, 70% x 3+3, 70% x 3+3, 70% x 3+3 Clean Pull (3 sec pause 1″ off floor first rep) – 80% x 5, […]