BEHIND THE NECK SNATCH GRIP PUSH PRESS Start at 50% of your 1RM Snatch. Target 10kg increase / week if work sets are above 100kg Target 5kg increase / week if work sets are below 100kg 5×3 WOD: 25-20-15-10-5: Row (Calories) 50-40-30-20-10: Double-Unders
CLEAN + 2 FRONT SQUAT Start at 70% of 1RM CJ. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg 4×1 WOD: “Grace” 30 Clean and Jerks for time *try to use something besides […]
BEHIND THE NECK SNATCH GRIP PUSH PRESS Start at 50% of your 1RM Snatch. Target 10kg increase / week if work sets are above 100kg Target 5kg increase / week if work sets are below 100kg 5×3 Skill: ME strict hspu into ME kipping hspu without coming off the wall rest 2 min and repeat […]
BACK SQUAT Start at 60% of your 1RM Back Squat. Keep the weight the same across all sets. Target 5kg increase / week if work sets are above 150kg Target 2.5kg increase / week if work sets are below 150kg 3×8 Skill: ME unbroken strict pullups into ME kipping pull ups without coming off the […]
Schedule announcement: Sorry for the inconvenience but Friday nights classes, Sunday and Monday morning classes are cancelled this week. I hope everyone has a great weekend! BACK SQUAT Work to 90% for a single. Then, 2 drop sets. Drop weight for 2×5 15kg down if your heavy single is under 150kg. Drop weight […]
Build to a heavy single clean. Then drop weight to 60% of your 1RM for 2 max-effort sets of 30s AMRAP hang power cleans Skill: dbl unders Wod: 5 rounds of: 50 Double-Unders ME UB push ups Rest 1:1
STIFF LEG DEADLIFT Work at 65% of 1RM Deadlift. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 100kg Target 5kg increase per week if work sets are above 100kg 4×6 WOD: “Fran” 21-15-9 reps Thrusters pull-ups
BACK SQUAT Work at 80% of 1RM Back Squat for 4×3. Stay at constant weight for all sets. Target 5kg increase per week if work sets are below 150kg. Target 10kg increase per week if work sets are above 150kg. Skill: EMOM 5 HSPU 2-7 reps WOD: 3 rounds 400m run 12 burpees 21 box […]
CLEAN FROM HANG Work at 70% of 1RM Clean. Stay at constant weight for all sets. Target 2.5kg increase per week if work sets are below 110kg. Target 5kg increase per week if work sets are above 110kg. 4×2 Skill: EMOM 5 2-7 strict pull ups WOD: 5 rounds of: Row 25 Calories 5 T&G […]
Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups