Sunday, October 8, 2017

Sunday FUNday! 2 Rounds In teams of 3 with a running clock: 0:00-3:00 (12:00-15:00) Team member 1: 20 KBS(70/55) Team member 2: Hold botttom of squat Team member 3: Rest Rotate as many times as possible 3:00-6:00 (15:00-18:00) Team member 1: 20 T2B Team member 2: Hold...

Saturday, October 7, 2017

Partner WOD: AMRAP 24 100 Pushups Run 400m 100 Lunges Run 400m 100 Power cleans (75/55) Run 400m Today we get to work on an AMRAP that is definitely on the longer side. The good news is we get to do it with a partner! Work with your partner to find the optimum...

Friday, October 6, 2017

Power: Complex: Snatch high pull Power snatch 2-2-2-2-1-1-1-1 WOD: 4 Rounds 10 Box jumps 5 Clean and jerks (155/115) Today we get to work on one of my favorite drills for training full hip extension in the oly lifts. We will be doing a 2 part complex for each rep...

Thursday, October 5, 2017

Strength: Shoulder Press 5-5-5-5-5(plus 3 warm up sets of 5 reps) WOD: 10 Rounds* 3 Front squats (95/65) 6 Lunges w/ bar in front rack *4 burpees every time the bar touches the ground Today we are are going to work on that overhead pressing strength. Make sure your...

Wednesday, October 4, 2017

Skill: Muscle Up Work Russian Dip Transition drills Pull-up/ring dip work WOD: 50 Double unders 50 Wall balls 40 Double Unders 40 KBS 30 Double unders 30 Situps 20 Double unders 20 Pull ups 10 Double Unders 10 HSPU 100 Double unders It’s time to work on muscle ups!...