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Competition 02-13-2017
Monday 2/13/2017 Skill EMOM for 10 Minutes Power Clean + Hang Power Clean Metcon AMRAP in 12 Minutes 10 Push-Ups 15 Sumo Deadlift High-Pull 95/65lb 200m Run Strength Back Squat 1×10 @ 60%+, 1×10 @ 70+% 1×2 @ 80 1×2 @ 86 1×2 @ 92 Gymnastics AMRAP in 8 Minutes 2 Muscle Ups 6 Strict […]
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February 11, 2017
WOD AMRAP in 8 Minutes 20 Alternating Dumbbell Snatches 50/35lb 10 Front Rack Lunges 95/65lb Rest 2 minutes AMRAP in 10 Minutes 12 Power Cleans 95/65lb 8 Burpees over the bar Workout Notes: Today we have two AMRAP’s on the menu. The first one is shorter and will involve dumbbell snatches and front rack lunge steps. […]
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February 10, 2017
Skill Front Squat 10-10-10 Today we’re tackling some heavy high rep front squats. With the front squat we want to focus on keeping the elbows up and chest as upright as possible. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the […]
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February 9, 2017
Skill EMOM for 10 Minutes [odd] :30 seconds L-sit hold [even] :30 seconds Plank hold For the first part of today’s skill work you will be seated on the floor with your hands flat by your side. Press down on the floor and lift your feet as much as you can while keeping your legs straight […]
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February 8, 2017
Skill EMOM for 10 Minutes 3 Power Snatch Use this opportunity to work on your power snatch technique and/or barbell cycling. We’re not looking for a 3 RM here so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max. Practice creating vertical hip drive […]
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February 7, 2017
Skill 10×1 Wall Walk This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid […]
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February 6, 2017
Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to […]
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February 5, 2017
[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our NEW 9am class today! Get your Sunday workout in early! [/creativ_alertbox] WOD AMRAP in 20 Minutes 10 Overhead Walking Lunge Steps with plate 45/25lb 200m Run with plate 45/25lb 20 Overhead Walking Lunge Steps with plate 45/25lb 400m Run Workout notes: For today’s workout we are working in the […]
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Competition 02-06-2017
Monday 2/6/2017 Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar WOD 10-1 Hang Squat Clean 115/85lb Push Press 115/85lb Strength Deadlift 1×10 @ 60%, 1×10 @ 70% 1×2 @ 80% 1×2 @ 86% 1×2 @ 92% Gymnastics 10x60s 1-4 Muscle ups then 6 suitcase dumbbell walking lunge steps 50/35 lb Accessory […]
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February 4, 2017
WOD In front of a clock set for 18 minutes 1 Minute of Burpee Pull-ups 1 Minute of Power Snatches 95/65lb 2 Minutes of Burpee Pull-ups 2 Minutes of Power Snatches 95/65lb 3 Minutes of Burpee Pull-ups 3 Minutes of Power Snatches 95/65lb 2 Minutes of Burpee Pull-ups 2 Minutes of Power Snatches 95/65lb 1 […]