A. Hang Power Clean 3 – 3 – 3 – 3 – 3 (increasing) B. OT 4:00 for 5 Rounds 15/10 Cal AAB 10 HPC (135/95) 10 KHSPU C. Banded Shoulder StretchesRead More
A. Back Squat 5 – 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 B. 5 Rounds NFT (just move if you did open, higher intensity if not) 5-10 Strict Pull-up (athletes pick a number based on ability) 20 Goblet Squats (athlete choice) 30 Ab Mat Sit-upRead More
A. Open WOD 17.1 – 20:00 CAP 10-20-30-40-50 DB Snatch (50/35) 15-15-15-15-15 Box Facing Burpee Box Overs (24/20) or 10-20-30-40-50 KB Swing (24/16 kg) 20-20-20-20-20 Cal Row (20/15 cal women) B. Post wod row/bike cool down + roll backRead More
A. DB Bench – 5 – 5 – 5 – 5 – 5 B. DB Bent over Row 10 – 10 – 10 – 10 – 10 (each arm) C. Row for Calories (go as far as possible) 0:00 -2:00 20/14 Calories 2:00 – 4:00 22/16 Calories 4:00-6:00 24/18 Calories etc…Read More
A. Weighted Pistols (if Possible or practice) 4 – 4 -4 -4 -4 (2 ea leg) B. 5:00 DU Flight Simulator (increase by 5 each attempt) C. 10:00 Increasing Ladder (pistols by 2 ea round) 2 Pistols + 10 Side-to-front delt plate raise (10-15#) + 20 DU 4 Pistols + 10 Side-to-front delt raise +...Read More
A. Olympic: 7:00 EMOM – 1 P. Clean + 2 Jerk B. “Kind of Grace” – 30 Clean & Jerk For time (135/95) *starting with and EMOM 4 Burpee over Bar At the 10:00 Mark, Start: C. 10:00 EMOM ODD: 200 Meter Sprint, EVEN: 10 T2BRead More
35:00 AMRAP – long slow distance 10 Ring Row 20 Push Up 30 Ab Mat Sit-up 40 Air Squats (use med ball for depth if needed) *3:00 Jog recovery after each round ***focus on Full ROM for each movmentRead More
