9 am – Olympic Lift Technique Class 10 am- Endurance 9-11- Open Gym Olympic Lift: Snatch +OHS @75-85%/ 2+3×4 Snatch Balance, work to a heavy set of 3 or Snatch Grip Push Press @85%/ 5×3 ENDURANCE: AMRAP 35 Minutes 10 Pullups 15 Pushups 20 Goblet Squats 53/35 30 Situps 300m Run *At some point must...Read More
WWPF FOR TIME: 3 Rounds 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 20 Weighted Push-ups, 45/25 10 Alt Burpee Box Jumps, 30/24 200m Med ball Run Relay, 20/14 2 Rounds 45 Front Squats, 135,93 (Partner holds front rack) 45 Pull-ups (Partner Hangs) 2oom Med Ball Run Relay, 20/14 1...Read More
15 Min To work Up to Heavey Power Snatch Then: 50 Dumbbell Snatch 50/35 50 Double Unders 40 Dumbbell Snatch 40 Double Unders 30 Dumbbell Snatch 30 Double Unders 20 Dumbbell Snatch 20 Double Unders 10 Dumbbell Snatch 10 Double Unders Post Loads and Times to Zen and Comments: Read More
Bench Press: 4 rm 2 x 4 @85-90% Then…. 3 Rounds of…. 3 min AMRAP Ladder: 1-2-3-4…. Thruster, 95/63 Toes 2 Bar *Rest 2 min between each round *Do not start over. continue working up the ladder during each AMRAP. Read More
10-15 Minutes to a Heavy Clean Then…. In Any Order with a 23 minute running clock AMCAP (as many calories as possible) 7 Minutes Assault Bike 1 Minute Break AMRAP 7 Minutes Burpee Muscle Ups or Burpee Pullup 1 Minute Break AMRAP 7 Minutes 5 Squat Clean 205/143 30 Double Unders Mike M practicing...Read More
TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery SKILL WOD: 10 Minutes HS or HS walk practice. 3×45 sec hollow body handstand hold against wall. No arch, chin tucked 15 Minutes Peg board practice Tabata Toes to Bar-Practice perfect hollow body, feet together...Read More
Back squat 4 rm then 2×4@85-90% Then 12 min EMOM 1st min Rope Climbs ME 2nd min Heavy Single Arm KB Swing ME Progressions aren’t just for movement, we can practice them in our nutrition habits too! Read More
