"Karen" about Thursday
Skill Pull Up Practice -15:00 Grip, Kip swing, Pull, string together If already have kip then butterfly If good with butterfly then...
Wednesday De Los Dealifts
Strength: 4 Sets: 15 Unbroken Deadlifts Resting as needed between sets WOD: “Fish out of Water” For Time: 2K Row … Directly into: 10...
Snatching Tuesday
WOD: 4 Rounds for Time 20 Dumbbell Snatches (50/35) 200 meter Run 20 Single Dumbbell Box Step-Ups (24/20) 9 Pull Ups MIDLINE: 3 Giant...
Monday for the Win
Warm: 5 x 8 snatch grip Scotts Press (bar only) 5 X 8 hang squat snatch (bar only) Strength: 5 EMOM 5 hang Squat Snatch WOD: “Dirty...
Saturdays are for Friends
“Outside the Box” Teams of 2, AMRAP 30: 100 Meter Run, 1 Burpee Box Jump 100 Meter Run, 2 Burpee Box Jumps 100 Meter Run, 3 Burpee Box...
Front Squat Friday
Silverback Primer 3 Sets, For Quality: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold :45...
Thursday Gymnasty
Gymnasty Practice 0:00 – 6:00 :20 Second Wall-Facing Handstand Hold 2 Strict Muscle-ups (Or Banded Strict) 6:00 – 12:00 1 Strict Chest to...
Cleaning Up Wednesday
Clean Technique 6 Sets: 1 Tempo Clean Pull 1 Clean Pull Rest as needed between sets. WOD: “Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7...
Tuesday Strong
Strength: Push Press Build to a 10RM Body Armor 5 Giant Sets: 5 Double Kettlebell Hang Cleans 100 Meter Double Kettlebell Front Rack...
Power Monday
Warm: 3 Sets For Quality: 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each) Back Squat Waves Set 1: 6...
