Strength 1-1-1-1-1-1-1 Split Jerk Work up to a max effort jerk for the day. Start light and increase the load in small increments. WOD “Elizabeth” 21-15-9 Clean 135/95lbs Ring Dips Off Ramp WOD 21-15-9 Power Clean Push-Ups Work the complex power clean + front squat and work on riding the barbell down into the bottom […]

Strength EMOM for 10 Minutes Odd  Max Set of Strict Pull-Ups Even 20 Seconds of Pistols For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands. WOD 1000M Row 50 Box Jumps 24/20″ 75 […]

Skill EMOM for 10 Minutes Odd Plank Hold Even 15 Second L-Sit WOD 5 Rounds for Time 20 Alternating Dumbbell Snatch 40/30lbs 15 2-Count Mount Climbers 10 Toes-To-Bar Off Ramp WOD 3 Rounds for Time 20 Alternating Dumbbell Snatch 15 2-Count Mount Climbers 10 Knees-To-Elbows or Knee Tucks

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox] Strength 8-5-5-3-3-1-1-1 Front Squat Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift. WOD AMRAP in 10 […]

Skill E2MOM 12 minutes 5 Power Snatch Work up to a manageable weight and perform 5 Snatches every other minute.  Do touch and go snatches if you like but make sure every rep is performed for quality.   Make sure you drop into a partial squat before you stand up for every rep. WOD AMRAP […]

WOD 800 M Run 10 Thrusters 75/55lbs 20 CTB Pull-Ups 400M Run 20 Thrusters 75/55lbs 15 CTB Pull-Ups 200M Run 30 Thrusters 75/55lbs 10 CTB Pull-Ups Off Ramp WOD 800 M Run 10 Thrusters 45/35lbs 20 Bodyweight Ring Rows 400M Run 20 Thrusters 45/35lbs 15 Bodyweight Ring Rows 200M Run 30 Thrusters 45/35lbs 10 Bodyweight Ring Rows  

WOD For time 15-12-9-6-3 Burpee Box Jump 24/20″ Clean and Jerk 155/105lbs  

Strength Push Press 3-3-3-3-3-3-3 Work up to a strong effort Push Press increasing through each set.   Remember this is a strength exercise!  It’s totally natural to turn this movement into a Jerk by re-bending the knees so most of us will have to make a conscious effort to push will the legs and then […]

Strength Max Effort Power Snatch Spend some time working up to a 1RM Power Snatch for the day.  Work on dropping lower as the bar gets heavier! If you are new to lifting take the movement up to a moderately heavy load in small increments, attempting a few reps at each weight. Focus on performing […]

Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range. If you have any bodyweight pull-ups at all ditch the band and get […]