WOD

Friday 04/19/2019

Friday 04/19/2019 Weightlifting 3 Position Snatch (Weight) Spend 20min. Working on this: Position 1.) Above the knee Position 2.) Below the knee Position 3.) From the floor *Rest 1-2min. After Each Set and keep going until clock runs out. *Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly …

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Thursday 04/18/2019

Thursday 04/18/2019 Metcon Metcon (AMRAP – Rounds and Reps) As Many Rounds As Possible in 25min. 5 Heavy Front Squats immediately into; 10 Strict Pull-Ups immediately into; 50 Double Unders Rest 90sec. *Little slower paced bodybuilding style day. Gotta have these days to give your CNS a rest. This is still a HELL of a …

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Wednesday 04/17/2019

Wednesday 04/17/2019 Metcon Metcon (AMRAP – Rounds and Reps) (0-9min.) 2 Rounds: Run 400m Row 400m (10-17min.) 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB Swings 70/53 (18-27min.) 2 Rounds: Run 400m Row 400m (28-35min.) 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP’s (115/75) 7 American KB Swings 70/53 We did …

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Tuesday 04/16/2019

Tuesday 04/16/2019 Weightlifting Push Press (5×5) (Weight) 5 sets of 5 reps (climbing in weight) In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep Metcon Metcon (5 Rounds for reps) 2min. AMRAP: 12/9 Cal Assault Bike Sprint 8 Alt. DB Snatches 70/50 Max Toes-To-Bar in …

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Monday 04/15/2019

Monday 04/15/2019 Weightlifting Back Squat (20 rep Week 3) (Weight) You guys should know the deal. (read my description 2 weeks ago if need more info) Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You …

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Saturday 04/13/2019

Saturday 04/13/2019 Metcon Metcon (Time) (Teams of 2) 35min. to finish… 3 Rounds: 30 Toes to Bar 30 Deadlifts 135/95 30 Lateral Burpees Over The Bar 60/40 Cal Assault Bike 2 Rounds: 30 Toes to Bar 30 Deadlifts 185/135 30 Lateral Burpees Over The Bar 60/40 Cal Assault Bike 1 Round: 30 Toes to Bar …

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Friday 04/12/2019

Friday 04/12/2019 Metcon Metcon (Weight) 20min. running clock… Run 400m 10 Power Clean and Jerks at 50% Run 400m 8 Power Clean and Jerks at 60% Run 400m 6 Power Clean and Jerks at 70% Run 400m 4 Power Clean and Jerks at 80% Run 400m 2 Power Clean and Jerks at 90% Run 400m …

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Thursday 04/11/2019

Thursday 04/11/2019 Metcon Metcon (AMRAP – Reps) 15min. of Straight Booty Work: 5min. of: 30sec. of Front Squats 30sec. of Rest immediately into; 5min. of: 30sec. of Front Rack Lunges 30sec. of Rest immediately into; 5min. of: 30sec. of Hip Thrusts 30sec. of Rest Set-Up Stations and Pick a Weight for each movement: 135/95 or …

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Wednesday 04/10/2019

Wednesday 04/10/2019 Metcon Metcon (AMRAP – Rounds and Reps) "Pump Session " As Many Rounds As Possible In 25min. 20/15 Cal Assault Bike 10 Incline DB Bench Press 50/25s 50 Double Unders 15 Pull-Ups *Rest 90sec. After Each Round *Do a round FAST, then rest 90sec. and repeat. *A lot of you guys are very …

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Tuesday 04/09/2019

Tuesday 04/09/2019 Weightlifting Snatch (Weight) Warm up with to about 65-70% of your max and then complete: 3 reps EMOM x 10min. *Shouldn’t be super hard, but not easy either. *All power reps with emphasis on form. Shoot for touch and goe reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar …

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