Entries by wintersmom

Announcement of schedule and camping trip

Wednesday 6/17 the gym will be closed due to resurfacing the parking lot, sorry for any inconvenience. I need a head count ASAP for the Mammoth Lakes Camping trip July 24-27th email me @ neubs31@hotmail.com

060315

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee. Then lower the weight for 2 sets of Power Snatch Cycling. For your set of 5 power snatches, drop the weight to 60% of your single for Power Snatch Cycling For your max-effort set of […]

060215

Work to 80% of your 1RM Front Squat. Then, 2 drop sets. Linear progression each week in your heavy single. Both drop sets at 15kg down if your heavy single is over 130kg. Both drop sets at 10kg down if your heavy single is below 130kg. Target 5kg increase / week if your heavy single […]

060115

Emom 8 1 snatch from the low hang Work to 80% of 1RM. 8 working sets of 1 Rep. Start a new set every minute on the minute. Linear progression each week. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg SKILL: […]

Sunday Funday

Event 1: Max weight yoke sled push 50′ unbroken Event 2: Max weight backward sled drag 50′ unbroken Event 3: Max Distance farmers carry in 2min

Team Saturday

Partner WOD for time complete: 10 HSPU Relay 20 Clean and Jerk Relay (95/65) 30 Pull-ups Relay 40 DUs Relay ——————————— Cumulative reps one person working 50 KB Swings (53/40) 60 Box Jumps (24″/20″) 70 Burpees 80 WallBall (20/14) 90 Cal row ——————————— 100m Sprint Relay

052915

Overhead Walking Lunge 4×8 1 rep = 1 step. Start at 50% of 1RM Clean & Jerk. Linear progression each week. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg. WOD: 800m row 21 Shoulder to Overhead 135/95# 600m row 15 Shoulder […]

052815

Clean Work to 92% of 1RM C&J for a heavy single. Then, 3 drop sets. No linear progression. All drop sets at 10kg down if your heavy single is over 120kg. All drop sets at 5kg down if your heavy single is below 120kg. Skill: Dbl Unders WOD: 5 rounds 10 kb swings 53/35 10 t2b […]

052715

2 front squats + thruster Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg. Skill: EMOM 5 2-7 HSPU WOD: “Cindy” […]

052615

Work to 85% of snatch 1rm for a single halt snatch. Pause for a 3 second Isometric at the knee. Then lower the weight for 2 sets of Power Snatch Cycling. For your set of 5 power snatches, drop the weight to 60% of your single for Power Snatch Cycling For your max-effort set of […]