Powerful Tuesday
Power Clean Technique 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 – Knee Level Pause #2 – Jumping Position...
Get Lifted Monday
Body Armor 3 Giant Sets: 20 Front Rack KB Box Step-Ups 15 Ring Rows 10 Strict Ring Dips Rest 2:00 between efforts. Back Squat On the 2:00...
Fancy Saturday
WOD “Fancy Pants” For Time: 21 Hang Power Snatches + Stop Sign Run 21 Overhead Squats + Stop Sign Run 15 Hang Power Snatches + Stop Sign...
Friday Work
Warm: Coach’s Choice + Movement Prep WOD: 20 EMOM Minute 1- 5 Heavy Power Clean Minute 2- 8 Strict Pull Up or 10 Kipping Pull up or 15...
Thursday Joker's Wild
Deadlift 1 Sets of 5 – 70% 3 Sets of 3 – 73-76-79% 5 Sets of 1 – Climbing to a Heavy. WOD “The Joker” For Time: 1 Toes to Bar, 10...
Wednesday Nancy
Pausing Overhead Squat 7 Sets of 1 Rep There are (4) pauses, each for a single second. Pause #1 – 1/4 of the way down (quarter squat)...
Tuesday Water Break
Hang Power Clean Complex On the 1:30 x 5 Sets: 1 Hang Clean Pull 1 Hang Clean High Pull 2 Hang Power Cleans WOD: “Water Break” Part #1...
Let's Get to It
Tempo Pausing Front Squat 5 Sets: 1 Tempo Pausing Front Squat 1 Front Squat Tempo: 5s negative, 3 second pause in bottom. Regular stand....
Up Chucking Saturday
Chuck Heavy For Time: 1 mile Row 100 Push-Ups 1 mile Run 100 Thrusters RX-45/35 1 mile Row
