Tuesday, January 23, 2018

Power: Power Snatch 5-4-3-2-2-1-1-1 WOD: 12.2 AMRAP 10 30 Snatches (75/45) 30 Snatches (135/75) 30 Snatches (165/100) 30 Snatches (210/120) It is a full day of snatching – this is going to be so much fun! We’re nearing the end of the month and will be testing...

Monday, January 22, 2018

Strength: Overhead Squat 5-5-5-5-5 (plus 3 warm up sets of 3) WOD: 13.2 AMRAP 10 5 Shoulder to Overhead (115/75) 10 Deadlifts 15 Box Jumps (24/20) Some more Overhead Squatting today! We’ll warm up and go through some good shoulder and hip mobility so that we can more...

Friday, January 19, 2018

Power: Box Depth Jumps WOD: 17.5 10 Rounds 9 Thrusters (95/65) 35 Double Unders Depth Jumps – one of my favorites! Depth jumps are a variation of the box jump that further develop explosive power and increase vertical jump. You’ll start with 2 boxes set up 3 feet...

Thursday, January 18, 2018

Strength: Bench Press 5-5-5-5-5 (plus 3 warm up sets) WOD: 40-30-20-10 Dumbbell Snatches (Alternating) Pistols (Alternating) We are going to Bench Press a bit today! The Bench Press is far more involved that it looks. Read the section below which is taken from...

Wednesday, January 17, 2018

Skill: Double Unders 5 minutes to work on technique Getting that first double under Stringing double unders together Making them more efficient WOD: In any order, complete the following: 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 Russian Kettlebell Swings (55/35) 50...