Back Squat: (wk 2) Every 90 seconds back squat 5 x 5 @ 80-85% Then..1 x :30 hold @ 110% Then… “Secret Service Snatch Test” AMRAP 10 Min of Max Kb Snatches RX: 53/35Read More
Olympic Lift Technique with Jess: -EMOM 12 Minutes Power Clean 3-3-3-3-2-2-2-2-1-1-1-1 -Pause Snatch 5×2 (2 sec pause at knee) -Snatch First Pulls 5×3 @110% Endurance WOD: In any order Half Triple 3 1500m Row 150 Double Unders 1.5 Mile Run And…… 5 Rounds 100m Sled Pull 55/45 100m Farmer Carry (2kb) 100m Front Rack Carry...Read More
Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12 Step-ups, 55/35 (box ht= knee ht)Read More
2 Rounds 10 Strict HSPU (Super RX=Wall Facing) 20 Toes to Bar 30 Ring Pushups 40 Crossovers or Double Unders 50 Wall Balls 800m Bike (0.5 miles or 0.8km) *accumulate 12 rope climbs throughout* Shut Up, BonnieRead More
Strict Press: 3 x 8 Then, drop weight 10-15% and do 1 x max reps to failure Then… For Time 800m Run 55 Deadlifts, 225/153 600m Run 15 Wall Climbs 400m RunRead More
Heavy Complex: 1 Snatch Pull + 1 Low Hang Snatch + 1 Hang Snatch Then….. 5 Rounds-AMRAP 3 Minutes with 1 Minute Rest 20/15 Cal Bike or Ski *Max Burpee Step Up and Over with Remaining Time (1db 50/35 box 24/20) Score =Burpee Step up and over repsRead More
Back Squat: 4 x 5 @ 75-80% *Rest 90 seconds between sets Then, 1 x 30 second hold @ 100% of 1RM 3 Rounds For Time 75 Double Unders 21 Thrusters, 75/53 12 Chest 2 Bar Pull-upsRead More
Olympic Lift Technique Class -EMOM 12 Minutes Power Snatch 3-3-3-3-2-2-2-2-1-1-1-1 -Clean and Jerk-work up to heavy single Endurance WOD-Running 39 Minute Clock, no break between workouts AMRAP 13 Minutes 800m (.5 Mile) Bike 30 SA DB Hang Clean and Jerk 15 DB OH Lunges AMRAP 13 Minutes 5 L Sit Pullups 10 Decline Pushups 15...Read More
