Tuesday – 3/3/2020 (Sweat WOD Included)
The Workout for Tuesday is: APPLIED STRENGTH Every 60 seconds, for 7 minutes (7 sets) -1 Hang Snatch (work up) Every 60 seconds, for 7 minutes (7 sets) -1 Snatch (work up) *Advanced athletes squat snatch the entire time. METCON 5 Total Rounds AMRAP x 2 -15/9 Cal Fan Bike -Max Snatches in remaining time […]
Monday – 3/2/2020
The Workout for Monday is: GROSS STRENGTH Every 60 seconds, for 10 minutes (10 sets) -Back Squat x 2 reps *Use heaviest weight across all 10 sets. METCON “Push or Pull” For Time -30 Cal Row/Bike -30 DB S2OH (50/35) or Deadlift (185/125) -20 Cal Row/Bike -20 DB S2OH (50/35) or Deadlift (225/155) -10 Cal […]
Saturday – 2/29/2020
The Workout for Saturday is: PARTNER WORKOUT In teams of 2, complete the following For Time -50 Cal Machine -50 Handstand Push-Ups OR Push-Ups -50 Hang Power Cleans (135/95) -50 Pull-Ups (Advanced: C2B) -50 Box Jump Overs (30/24) -50 Pull-Ups (Advanced: C2B) -50 Hang Power Cleans -50 Handstand Push-Ups OR Push-Ups -50 Cal Machine *Immediately […]
Friday – 2/28/2020
The Workout for Friday is: STRENGTH In 10:00 window Establish you 10RM Deadlift. METCON AMRAP x 15 -15/10 Cal Machine -5 Power Snatches (95/65) -5 Overhead Squats (95/65) -15/10 Cal Machine -10 Power Snatches -10 Overhead Squats -15/10 -15 Power Snatches -15 Overhead Squats Etc…….. EXTRA CREDIT *We all have extra weaknesses we want a […]
Thursday – 2/27/2020 (Sweat WOD Included)
The Workout for Thursday is: MOBILITY/MAINTENCE We will spend 15 minutes working on mobility and better movement patterns *Coach’s Choice. METCON In teams of 2… AMRAP x 12 Partner 1: -5 Double KB Swings -5 Double KB Cleans -5 Double KB Front Squats -5 Double KB Jerks Partner 2: -Plank Hold OR Hollow Hold *Something […]