Thirsty Thursday
WOD: “Waterlogged” For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump...
Hump Day
Power Clean 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean WOD: “Nowhere Fast” For Time, with a...
Tuesday with A Pistol
Warm: 15 Smurph Jacks 10 Push Up 5 Hollow Rock 5 Rounds Skill: Pistol Progression WOD: 11 AMRAP 8 Pistol 12 Push Press 16 Toes To bar
Just Monday
Strength: Power Snatch On the 1:30 x 4 Sets: 1 Pausing Power Snatch (2s at knee-level) 1 Power Snatch … Directly into: On the 1:00 x 6...
Hot N Heavy
“Napalm” 2 Rounds: 10 Bar Muscle-Ups or 15 C2B or 20 Pull Up 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallballs (30/20)...
Finally it's Friday
Warm: Barbell Warm up Double Under Practice 10:00 Practice Hang Clean and Jerk On the 1:30 x 7 Sets: 30 Double-Unders 2 Hang Squat Cleans...
Almost Friday
WOD: 5 Rounds: 15/10 Calorie Bike or Row 10 DB Thrusters Body Armor 3 Giant Sets: 50′ DB OH Walking Lunge (left arm) 10 Single DB...
Working The Humps
Strength Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each rep WOD: “Dirt Nap” 3 Rounds: 15 Hang Squat Cleans (115/85) 15...
Technique Tuesday
Power Snatch Technique “On the :45s” x 12: Interval #1 – 3 Snatch Grip Push Jerks Interval #2 – 3 Muscle Snatches WOD: “Hot Air” On the...
Monday is for Legs
Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Rest 2:00 between sets....
