Strength: Banded Barbell Strict Press 5×5@60-70% 1RM Strict Press Conditioning: 4 Rounds 15 cal row 10 Dumbell Snatch (each Arm) 50/35 5 box jump 30/24 Post Class Olympic: Snatch deadlift 3×5@85-90% GHR 3×5 Accessory: 3 rounds to failure w/2 min rest MAX HSPU
Tuesday Feb 14,2017 Read More »
Olympic: Snatch, THEN C&J 1@60% 2@70% 2@75% 1@80% 1@85% Strength: Front Squat 3×3@85% Conditioning: “Well that Sucked” 21-15-9 Burpee Bar Touch TTB Post WOD 1. Bench Press 3×10@65% 2.EMOMx5 6-10 HSPU 3. Tabata Sorenson Hold with or without weight
Monday Feb 13, 2017 Read More »
EMOM x24 1) 10 GHD Deadlift 135/95 2) 100′ sled push 45/25 3) Hold empty barbell at eye level for :30-:45secs 45/35 Gymnastics: 3 rounds -Max Unbroken TTB followed by 2 mins rest
Friday Feb 10,2017 Read More »
Strength: Practice Bulgarian Split Squat with Barbell, complete a 5×5 to get comfortable being consistent with the movement Conditioning: EMOM x10 6-10 Sit Ups 6-10 Pikes rest 4 mins EMOM x10 6-10 Pull Ups 6-10 Push Ups Olympic: Clean 10×1@65% with 5 sec hold in hole 5×2@30-50% Snatch Balance
Thursday Feb 9, 2017 Read More »
Stength: 3 rounds 1 Clean 225/185 3 Front Squat 225/185 9 inverted row 12 Strict TTB (6 min time cap) Conditioning: 5 Rounds For Time 40′ Cart Walk 10 WallBall 14/20 (everyone go for 10′ target) 40′ cart walk 10 Mat length Broad jumps (25 min Time Cap) Olympic: Snatch- 10×1@70% with 5 Sec
Wednesday Feb 8,2017 Read More »
Strength: EMOM x12 15 GHDSU (20 Sit ups) 25 Barbell Curls 35/45 rest 3 Mins EMOM x6 5 pullups AND 5 CHIN UPs Conditioning: For time 60 DU 30 cals rower 50 DU 20 Cals 40 DU 10 Cals 30 DU (18 min time cap) Accessory: Clean Pull With FAT grips 5@80%
Tuesday Feb 7, 2017 Read More »
Strength: Snatch 8mins- build to heavy single with 3 sec pause in catch position followed by 3 overhead squats immediately into Clean 8mins- build to heavy single with 3 sec pause in catch position followed by 1 STOH Conditioning: E20O20 x21 rounds (Like an EMOM but every 20 sec on the 20 sec) Sprint
Strength: EMOMx12 3 Front Squat 5 Back Squat (use 70% of Weight From Tues) Conditioning: 6 rounds Max Cals on bike in 1 Minute; Rest 1 Min in between rounds Accessory: RDL 5×5 @100 of C&J Olympic Lifting: C&J 5@50% 3@60,65,70% 2@80,90% Clean Pull (work that hookgrip)- 5×5@115% Gymnastics: Handstand hold, accumulate 3 minutes
Take advantage of class time to mobilize a lot today! As a suggestion ride the bike to flush out your body after the strength EMOM and attempt to do the Olympic Lifting as well. Strength: EMOM x12 3 strict + 5 Push Press @ 70% of Monday’s weight Conditioning: GOAT EMOM/ 15 min Bike
Conditioning: AMRAP x30 20 Front Rack Lunges 135/95 (10 each leg) 20 GHD sit-ups 20 Pull-ups 20 calls on rower Accessory: RDL 3×10 @85% of C&J Trunk: Tabata GHD WB 14/10 Olympic: 15 mins PVC/empty bar work for snatch and C&J
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