Month: June 2017

Strength/Skill: Wall Walks and Hollow Rocks 4 Rounds: 2 Wall Walks 15 Hollow Rocks Treat these as a superset.  Do 2 Wall Walks then get right into

Strength/Skill: Front Squats, 5 x 3, 80%, every 90 seconds Perform 3 front squats at 80% of your one rep max every 90 seconds for

Strength/Skill: Snatch Complex, 4 x 1, E2MOM 1 Complex consists of: 1 High Hang (hip) Snatch, 1 Low Hang (knee level) Snatch, and 1 Full

Strength/Skill: Back Squats, 10 x 1, 85%, EMOM 1 squat every minute for 10 minutes WOD: Partner Battle AMRAP 10 DB/KB Overhead Walking Lunges (35s/20s)

Strength/Skill: Deficit Deadlifts, 5 x 4, every 90 seconds 1 to 3 inch deficit, standing on plates Athletes are Encouraged to work with groups of

Strength/Skill: Front Squats, 6 x 3, starting at 55%, Every 90 Seconds 3 to 5 second negative, then aggressive up WOD: 30 – 20 – 10,

Strength/Skill: Clean, 3 x 1, every 90 seconds Find 1 rep max Build Up during the Warm Up, Make your Attempts/Sets Valuable! WOD: 28 min

Strength/Skill: Strict Press, 5 x 3, every 90 seconds WOD: 5 RFT, working in intervals Row 20/14 Cals 10 – 8 – 6 – 4

Strength/Skill: Toes to Bar, 50 or 30 for time (know to choose? If you can complete 30 toes to bar in under 2 minutes then

Strength/Skill: Back Squats, 6 x 3, starting at 60% 3 – 5 second negative, then aggressive up every 90 seconds WOD: Chipper For Time 130