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Tuesday, 27 June 2017 00:00

06.27.17

Strength

Front Squat 

5 @ 65%

3x5 @ 70%

 

WOD

AMRAP 7

10 Double Unders

10 Wall Balls 20/14

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls...

 

After Party

5x10 Barbell Ab Rollouts

Superset with Pinch Grip Plate Carry

Thursday, 22 June 2017 00:00

06.22.17

Strength

Snatch Balance 

5x2

Weight should be conservative so that the focus is speed and accuracy.  Possible 70% of full snatch, form allowing.

 

WOD

3 Rounds For Time

200 m Run

20 Double Unders

20/15 Calorie Row or Assault Bike

20 Double Unders

 

After Party

Goal Work

Wednesday, 14 June 2017 00:00

06.14.17

Strength

Power Snatch

EMOM 10

Min 1&2: 3 @ 65%

Min 3&4: 2 @ 70%

Min 5&6: 1 @ 75%

Min 7-10: 1 @ 80%+

*Not touch and go. It's okay if you don't have a current max.


WOD

5 Rounds For Time:

3 Power Snatch 115/75

6 Bar Facing Burpees

9 Hang Power Clean

27 Double Unders

 

After Party


3 x ME Front Rack Holds

Monday, 05 June 2017 00:00

06.05.17

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Monday, 22 May 2017 00:00

05.22.17

Strength

Back Squat

5x5 + 5lbs from 5/15

 

WOD

AMRAP 10

5 Squat Clean Thruster 135/95

10 Toes to Bar

25 Double Unders

 

After Party

Push Ups

Original # x 2.75

Thursday, 18 May 2017 00:00

03.18.17

Strength

Hang Power Snatch

Minute 1 & 2: 3 reps

Minute 3 & 4: 2 reps

Minute 5-10: 1 rep

*Progressive

WOD

AMRAP 3 x 3

200 m Run

10 Alternating DB Rows 50/35

AMRAP Double Unders

*1 minute rest in between

After Party

3 x ME Front Rack Holds

Tuesday, 09 May 2017 00:00

05.09.17

Strength

Strict Press

5x5 + up to 5 lbs

WOD

AMRAP 8

2, 4, 6, 8...

Power Clean 115/75 (RX+ 135/95)

Shoulder to Overhead 

*20 Double Unders after each set

After Party

Push Ups

Original # X 2.25

As many sets as you need to get there.

Superset with 5x10 Back Extension

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

Thursday, 20 April 2017 00:00

04.20.17

Strength

EMOM 8

Power Snatch + Hang Snatch + Snatch

 

WOD

AMRAP 8

15/12 Calorie Row

10 Dumbbell Snatch 50/35

5 Handstand Push Up

 

After Party

Push Ups

Double your number from Tuesday and take as many sets as yo need to get to that number.  Take no more than 1 minute rest between sets.

Thursday, 13 April 2017 00:00

04.13.17

Strength

EMOM 10

Power Clean + Hang Power Clean

*Progressive. Must be unbroken.

WOD

For Time:

80 Double Unders

8 Power Clean + Hang Power Clean @ ~60%

60 Double Unders

6 PC + HPC

40 Double Unders

4 PC + HPC

20 Double Unders

2 PC + HPC

 

After Party

Goal Work

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