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Thursday, 27 April 2017 00:00

04.27.17

Strength

Segment Clean Deadlift + Hang Clean from below knee + Clean

(Power or Full - note in comments)

1 Every :90 x 8

 

WOD

5 Rounds For Time:

5 Right Arm DB Hang Power Cleans 50/35

5 Left Arm DB Hang Power Clean

20 Sit Ups

30 Double Unders

 

After Party

Push Ups

See Tuesday

Friday, 21 April 2017 00:00

04.21.17

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Wednesday, 12 April 2017 00:00

04.12.17

Strength

Back Squat 

2x5 + 5-10 lbs from Wednesday

SUPERSET

3xME 

Strict Chin Ups

WOD

5 Rounds For Time:

10 Wall Balls 20/14

5 Bar Facing Burpees

1 Deadlift 275/185 (RX+ 315/205)

 

After Party

3xME Front Rack Hold

Thursday, 06 April 2017 00:00

04.06.17

Strength

COMPLEXES!

EMOM 8

Power Snatch + Hang Power Snatch + OHS + Full Snatch

*These will be light but can be progressive.

WOD

THE FULL KHALIPA CHALLENGE

EMOM 12

7 KBS 70/53

7 Burpees

*if you fail a round, continue as AMRAP

After Party

Goat Work

Thursday, 16 March 2017 00:00

03.16.17

Strength

EMOM 8

Min 1-4: Segment Power Snatch w/ pause at knee and mid thigh

Min 5-8: Power Snatch 

*Open athlete's stay light

WOD

4 Rounds For Time

25 Double Unders

20 Sit Ups

15 Kettlebell Swings 53/35

10 Burpees

After Party

Mobility

Thursday, 09 March 2017 00:00

03.09.17

Strength

EMOM 8

Min 1-4: Hang Snatch Pull + Hang Power Snatch

Min 5-8: Hang Power Snatch + Power Snatch

*Goal is consistent launch position.  Open athletes should stay light.

 

WOD

3 x AMRAP 3

200 m Run Buy In

-then AMRAP-

20 Kettlebell Swings 53/35

10 Burpees

*Rest 1 minute btwn AMRAPs. Pick up where you left off for total reps.

 

After Party

Mobility

Wednesday, 08 March 2017 00:00

03.07.17

Strength

Build to a heavy Push Press

 

WOD

AMRAP 8

3, 6, 9, 12...

Push Jerk 115/75 (RX+ 135/95)

Bar Facing Burpees

Chest to Bar Pull Ups

 

After Party

Pistol Progression

or 4x10

Wednesday, 01 March 2017 00:00

03.01.17

Strength

Push Press

3x8 @ ~60%

 

WOD

For Time:

15-12-9

Deadlift 225/155

Handstand Push Ups

Bar Facing Burpees

 

After Party

3 x ME Front Rack Holds at 100% of Front Squat

Thursday, 23 February 2017 00:00

02.23.17

Strength/Skill Work

EMOM 8

Segment Power Clean with Pause in Catch

Power Clean

*Open Athletes should keep things light

WOD

For Time:

500 m Row or 400 m Run

30 Sit Ups

10 Burpees to 6" Target

500 m Row or 400 m Run

20 Sit Ups

10 Burpees to 6" Target

500 m Row or 400 m Run

10 Sit Ups

10 Burpees to 6" Target

 

AFTER PARTY

Moblity

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