Month: June 2018

Strength – Semi or Full Squat SNATCH HOLDS (5 seconds in the setup, 5 secs at the knee, 5 seconds at the hip, 5 seconds

Skill: 5 Round EMOM of 5 Pull Ups, 7 HSPU, and 10 Pistols (alt, 1 for 1)—Each Minute FB- 7, 10, 16 (All this work

Strength: Snatch Pull + Hang SEMI SQUAT Snatch, 5×1, 75%, Every 90 sec FOCUS – Catching in a semi squat, hips back, shoulders active 3

Strength: Thrusters, Off Racks, 5-4-3-2-1 – Every 2 min After Each set perform 15 hollow rocks WOD: For Time Ladder 10-1 Ring Dips 1-10 Front

Strength: Banded DL, 10×1, EMOM (3 rds at 70%, then 80% for 3, 90% for 3, 95%-100% for 1) FOCUS: Lats engaged, Flat Back Partner

Strength: Clean Pull + Hang Semi Squat Clean , 5×1@75%, EMOM FOCUS: Catch in a Semo-Squat Position, knees out, hips back, elbows up, heels down

Strength: Back Squat, 8×3 @65%, Every 90 Sec FOCUS: 3-5 second negative, Accelerate on the way up WOD: 20 Minute Ladder 10/7 Bike Cals 25

Strength/Skill: Semi-squat Snatch with pauses, 10 x 1, EMOM Pause at knee, hip, and in the semi-squat catch position WOD: 20 minute As Many Sprints

Strength/Skill: Floor Press & Bent-over-row EMOM Even: 8 Floor Press Odd: 8 BOR 5 times each WOD: 24 minute EMOM min 1:  12* Burpees min

Strength/Skill: Semi-squat Clean with Pauses Pause at knee, hip, and on the catch 10 x 1, EMOM WOD: Partner Battle – 23 minute cap Part