Tuesday 3.7.17

Tuesday 3.7.17

Strength: Back Squats, 10-8-5-3-1 Coaches, write 5RMs, 3RMs, and 1RMs on board The “RMs” should be used as a guideline Feel Free to hit a PR Begin with set of 10 @ 65% of 1RM Progressively Overload Perform a set every 2 mins WOD: 20 min Partner AMRAP 15...
Monday 3.6.17

Monday 3.6.17

Strength/Skill: Snatch Complex, 5 x 1, every 90 seconds Complex consists of: 1 High Hang (from hip) snatch 1 Low Hang (from knee) snatch 1 Full (from ground) snatch WOD: For Time 30/22 calories on bike/rower 20 SDHP (115/85) 15 OHS (115/85) 15 Snatches (115/85) 7 min...
Friday 3.3.17

Friday 3.3.17

Strength: Front Squats EMOM from 0:00 to 3:00, 3×3 @ 75% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 80% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from...
Thursday 3.2.17

Thursday 3.2.17

Strength/Skill: Muscle Ups, 4 x 3 every 90 seconds Scaling: 1. Full Muscle Ups (if you’re proficient at MUs, maybe throw a weight vest on) 2. Banded Muscle Ups (Bar) 3. Hollow Body Pullups (Strict) WOD: 20 minute EMOM min 1 — max Assault Bike calories min...
Wednesday 3.1.17

Wednesday 3.1.17

Strength/Skill: S2O, every 90 seconds 1 x 3 Strict Press The goal here is to achieve a new 3RM.  If a new 3RM isn’t possible today, you are still only performing 1 set of 3 strict presses, they should be very challenging. 2 x 3 Push Press (heavier than strict...
Tuesday 2.28.17

Tuesday 2.28.17

Strength/Skill: Snatches, 7 x 1 every 90 seconds Attempt a new 1RM WOD: For time, 21 – 15 – 9 Power Snatches (set of 21 – 95/65#, set of 15 – 115/80#, set of 9 – 135/95#) Box Jumps (set of 21 – 30/24 in, set of 15 – 24/20 in,...
Monday 2.27.17

Monday 2.27.17

Strength: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00) from 8:00...