Wednesday, November 24, 2021

2021-11-24T14:18:55-08:00

Hang Power Snatch EMOM x 15 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1 Keep all reps under 80% of Max (8/10 RPE) Newer athletes - Practice Sets of 3 throughout

Wednesday, November 24, 20212021-11-24T14:18:55-08:00

Tuesday, November 23, 2021

2021-11-23T16:05:52-08:00

Every 3:00 for 5 Rounds 400m Run 1) Max Effort Strict Pull Ups 2) Max Effort Chin Over Bar Hold 3) Max Effort Kipping Pull Ups / Ring Muscle Up 4) Max Effort Chin Over Bar Hold 5) Max Effort Strict Pull Ups

Tuesday, November 23, 20212021-11-23T16:05:52-08:00

Monday, November 22, 2021

2021-11-22T16:09:00-08:00

8 Rounds: 0:40 Work / 0:20 Rest 1) Row Calories 2) Burpees (2:00 Rest) 8 Rounds:  0:40 Work / 0:20 Rest 1) Bike Cals 2) Alternating DB Hang Snatch (2:00 Rest) 8 Rounds: 0:40 Work / 0:20 Rest 1) Wallballs 2) Wallwalks (2:00 Rest) Aim of the workout is consistency

Monday, November 22, 20212021-11-22T16:09:00-08:00

Sunday, November 21, 2021

2021-11-21T15:23:13-08:00

0:00 - 12:00 Build to 1RM Thruster (take bar from floor) 15:00 - 30:00 AMRAP 15:00 6 Squat Clean Thrusters (65/95) 12 Deadlifts 15 Toes To Bar

Sunday, November 21, 20212021-11-21T15:23:13-08:00

Saturday, November 20, 2021

2021-11-20T14:26:26-08:00

Team WOD: Divide work as evenly as possible - one athlete working at a time 4 Rounds 48 Russian KB Swings 24 Burpee Box Jump Over 12 Handstand Push Ups (Rest 2:00) 3 Rounds 36 American KB Swings 18 Burpee Box Jump Over 9 Strict HSPU (Rest 2:00) 2 Rounds 24 KB Snatches 12 Burpee [...]

Saturday, November 20, 20212021-11-20T14:26:26-08:00

Friday, November 19, 2021

2021-11-19T16:28:01-08:00

Back Squat 3 Sets of 10 Reps w/2 Second Pause at the bottom (refer to weight from Nov 2nd (Rest 2:00) Back Rack Box Step Ups 3 Sets of 10/10 (Rest 2:00) WOD: w/Partner on Bike or Rower Alternate Sets: 3 Rounds 12 Gorilla Rows (Slow and Controlled) 20 Banded Tricep Extensions 15 DB Hammer Curls 12 [...]

Friday, November 19, 20212021-11-19T16:28:01-08:00

Thursday, November 18, 2021

2021-11-18T15:33:14-08:00

4 Rounds for Times 50 Double Unders 25 Sit Ups 20 DB Lunges 15 Toes To Bar (Rest 2:00 Between Rounds) Aim to increase pace every round. Score should be 4 times all increasing in pace

Thursday, November 18, 20212021-11-18T15:33:14-08:00