Friday 09/15/2017

Posted by on Sep 14, 2017 in WOD | 0 comments

Skills

Power snatch from power position + OHS 2×3(1+1)
Snatch drop (no dip-drive) 2×3

Strength

Power Snatch + OHS + Snatch Balance
Sport: 8×1+1+1 @ 70-75% of 1RM snatch
Life: 8×1+1+1 @ 65-70% of 1RM snatch
Fundamentals: 8×1+1+1 – same weight across all s

Metcon

Sport/Life:
AMRAP 10:00
10 power snatch 75/55
7 bar-facing burpees

Fundamentals:
AMRAP 10:00
10 power snatch – choose load
7 bar-facing burpees

Read More

Thursday 09/14/2017

Posted by on Sep 13, 2017 in WOD | 0 comments

Strength

3 sets of:
8-10 close grip bench press (hands just outside of smooth)
10-12 feet-elevated ring rows
10-12 dragon flags
8-10 Cossack squats with KB – heaviest possible

Sprint Intervals

EMOM 12:00 alternating:
E: :40 on / :20 off row/Assault Bike/10m shuttle sprint
O: :40 on / :20 off sled sprint – very light

#JackedAndTan

Tabata Intervals of:
Strict press w/ empty barbell
Abmat sit ups

Read More

Wednesday 09/13/2017

Posted by on Sep 12, 2017 in WOD | 0 comments

Strength

4 sets of:
5-8 strict pull ups – weighted if possible
10-12 single-leg KB deadlifts
10-12 barbell roll outs
2-4 wall walks

Metcon

Sport:
5 rounds for time of:
8 deficit HSPU 45/25
10 CTB pull ups
12 alternating pistols

Life:
5 rounds for time of:
8 HSPU or 8 pike push ups
10 pull ups
12 alternating jumping lunges

Fundamentals:
5 rounds for time of:
8 pike push ups
10 ring rows
12 walking lunge steps

Read More

Tuesday 09/12/2017

Posted by on Sep 11, 2017 in WOD | 0 comments

Skills

Spit jerk w/ pause in dip + pause in split 2×3
Press in split 2×3

Strength

Split Jerk
Sport: 10:00 to build to a heavy double, then EMOM 5:00 @ 85% of heavy double
Life: 10:00 to build to a heavy double, then EMOM 5:00 @ 80% of heavy double
Fundamentals: 10×2 – same weight across all sets

Metcon

Sport:
3 rounds for time of:
15 push press 135/95
75 double unders
25 Russian KB swings 70/53

Life:
3 rounds for time of:
15 push press 115/75
75 double unders or 150 single unders
25 Russian KB swings 53/35

Fundamentals:
3 rounds for time of:
15 push press – choose load
150 single unders
25 Russian KB swings – choose load

Read More

Monday 09/11/2017

Posted by on Sep 10, 2017 in WOD | 0 comments

Skills

3 sets of:
10 front-foot elevated split squat (10L/10R) – unloaded
15 band good mornings
:20 hang from bar in hollow body

Strength

Back Squat
Sport: 2×5 @ 75%; 2×5 @ 80%
Life: 2×5 @ 70%; 2×5 @ 75%
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport:
AMRAP 20:01
9 power cleans 145/100
11 ball slams
9 box jumps 24”/20”
11 wall balls

Life:
AMRAP 20:01
9 power cleans 135/95
11 ball slams
9 box jumps 24”/20”
11 wall balls

Fundamentals:
AMRAP 20:01
9 hang power cleans – choose load
11 ball slams
9 box jumps
11 wall balls

Read More