Month: May 2018

Friday 5.18.18

Strength/Skill: Semi-squat or Squat Snatches 5 – 4 – 3 – 2 – 1 reps, every 2 minutes Guide:  60% – 70% – 80% –

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Thursday 5.17.18

Strength/Skill: Front Squats, 6 x 1 @ 90%, every 2 minutes Focus:  Knees out, elbows up WOD: 7 Round EMOM – 21 minutes min 1:

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Wednesday 5.16.18

Strength/Skill: Deadlift, 7 x 2 @ 80%, every 90 seconds Focus:  Lat/armpit engagement – “holding that newspaper” WOD: 8 RFT 1 lap run 5 DL

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Tuesday 5.15.18

Strength/Skill: Push Press, 3 x 4 @ 75%, every 2 minutes Focus:  Hips back on the dip, knees not coming forward WOD: Partner Ladder, for

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Monday 5.14.18

Strength/Skill: Back Squats, 4 x 3 @ 85%, every 2 minutes Focus: knees out, vertical torso WOD: 5 Round Intervals 10 HRPUs (FB: Ring Pushups)

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Friday 5.11.18

Strength/Skill: Front Squats, 5 x 8 @ 55%, every 90 seconds WOD: AMRAP Interval Work 2 mins of work : 1 min of rest, for

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Thursday 5.10.18

Strength/Skill: Deadlifts, 4 x 3 singles @ 75%, every 90 seconds WOD: Chipper, for time, 28 minute cap 5 lap run (sub = 60 burpees)

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Wednesday 5.9.18

Strength/Skill: Semi-squat Clean, 6 x 2, every 90 seconds Building up in weight to a heavy set. WOD: 24 min Partner AMRAP Part A) 8

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