-
September 18, 2013
Strength EMOM for 16 Minutes Odd 1 x Squat Snatch ~75% of 1RM Even Max Sustainable set of unbroken Toes-To-Bar, Knees-To-Elbows or Knee Tucks Work up to a Snatch weight you can hit through the whole workout for NO misses. If you are new to weightlifting, work on the Hang Power Snatch + Overhead Squat […]
-
September 17, 2013
Strength Squat Clean: Complete 6 Reps at around 75% of your 1RM. If you are new to the olympic lifts work the Power Clean+Front Squat bar complex. Work on riding the bar down into the bottom of a squat. Start light and perform 3 lifts at each increment. WOD “Fight Gone Bad” Three rounds for […]
-
September 16, 2013
Strength 8×3 Weighted Pull-Ups WOD “Diane” 21-15-9 Deadlift 225/155lbsHSPU Off Ramp WOD 21-15-9 Deadlift Push-Ups
-
September 15, 2013
WOD 3 Rounds for time of 15 Clean & Jerks 135/95lbs20 Box Jumps 24/20″400M Run Off Ramp WOD 2-3 Rounds for time of 10 Clean & Jerks 15 Box Jumps 400M Run
-
September 14, 2013
WOD Buy in: 1600M Row then 10 Rounds for time of 7 Kettlebell Snatch L Arm 24/16kg5 Burpee7 Kettlebell Snatch R Arm 24/16kg5 Burpee We’ll start the workout in waves as needed. Your score is your total time. Off Ramp WOD Scale this workout by weight and rounds. Choose a weight you can do unbroken […]
-
September 13, 2013
Strength 3×1 Split Jerk Work up to 85-90% of your 1RM and make 3 lifts. Continue on to a 1RM attempt if time allows. Beginners start with an unloaded bar. Increase in small amounts and make 3 attempts at each weight. WOD For time 21-15-9 CTB Pull-Ups Push Press 115/75lbs Off Ramp WOD 3-5 Rounds […]
-
September 12, 2013
Strength Deadlift 3×2 ~ 90% If you don’t know your 1RM or 2RM set a new 2RM benchmark now. If you are new to powerlifting work up in sets of 2 using small increments and focus on form. WOD 5 Rounds for time of 12 Weighted Step Ups 24/16kg 24/20″21 Kettlebell Swings 24/16kg30 Double Unders Off Ramp […]
-
September 11, 2013
Strength 6 Sets for max reps of Strict Pull-Ups If you are stuck doing singles or doubles of strict pull-ups don’t give up and move to the band, do a few more sets and keep your total # of pull-ups to at least 15. If you are using the band do six sets at […]
-
September 10, 2013
Strength EMOM for 10 Minutes1 Power Snatch ~ 70-75% of your 1RM If you are new to weightlifting start working with a light hang power snatch and warm up to a weight that you can easily use to practice technique. Add weight after five rounds if things are going well. WOD 5 Rounds For time […]
-
September 9, 2013
Strength Back Squat 3×3 ~ 85% If you are new to the barbell movements start light and work up to a moderately heavy weight increasing in small amounts. WOD AMRAP in 8 Minutes 3-6-9-12-15-18… Wall Ball 20/14lbsBox Jump 24/20″ Off Ramp WOD Work the same movements today. Choose a box height and ball weight that […]