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081015

CLEAN + 2 FRONT SQUATS START AT 705 OF 1RM. INCREASE 5-10LBS EACH WEEK 4 SETS SKILL: 3XME STRICT PULL UPS INTO KIPPING PULL UPS W/O COMING OFF THE BAR REST 60 SEC WOD: 1 K ROW (ALL OUT) REST 3 MIN 8 MIN AMRAP 5 DEADLIFT 275/185# 10 HSPU 15 AB MAT SIT UPS

Team Saturday

Teams of 3: 200 cal row (must alternate every 20 cal) -while 1 athlete is rowing the other 2 are doing amrap “Cindy” 100 box Jump overs -while 1 athlete is jumping the other 2 are doing amrap KB swings 50 synchronized burpees *your score is total time minus reps of cindy and kb swings

080715

SOTS PRESS Select a weight to challenge positions. Pause for 3 seconds at the bottom of the squat with the bar locked overhead. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg 4×3 WOD: For time: Run 400m 20 HSPU Run 400m […]

080615

BACK SQUAT Work at 65% of 1RM Back Squat. Keep the weight the same across all the sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 4×6 Skill: Dbl under practice WOD: 1K Row 30 Overhead Squats, 95/65# 30 pull ups […]

080515

CLEAN + HANG CLEAN BELOW THE KNEE Start at 65% of 1RM CJ. Stay in control and as you lower the bar, keep the arms relaxed and try to feel the bar. Target 5kg increase / week if single is above 120kg Target 2.5kg increase / week if single is below 120kg 4×3 WOD : […]

080415

SNATCH GRIP DEADLIFT Work at 100% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg Target 2.5kg increase / week if work sets are below 100kg   4×3   Skill 3XME STRICT HSPU INTO ME KIPPING HSPU W / O COMING OFF THE WALL WOD : EMOM 12 2 front […]

080215

PAUSE FRONT SQUAT Start at 75% of your 1RM Front Squat. Control the decent, pause for 3 seconds and explode up. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg 4×2 SKILL: 3x<ME strict pull uppps into kipping pull ups without dropping […]

Strongman Sunday

For time — 150M overhead dumbbell/kb carry 150M front rack KB carry 150M farmer’s carry 150M heavy sled drag

080115

For time, complete the following list (note the pacing movement below): 40 Box Jumps (24/20″) 40 Pull-Ups 40 KB Swings (55/35#…or heavier) 40 Lunges 40 KB Push Press (same KB) 40 Wall Ball (20/14#) 40 Burpees 40 Sit-Ups   *Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. […]

073115

HIGH HANG SNATCH + 2 OHS Start at 60% of your 1RM Snatch. For the Snatch portion, work from the Power Position. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg 5×1 Skill: EMOM 5 6 pistols (3 each leg) WOD: 21-15-9: […]