Monthly Archives: August 2020

WOD

WOD Weightlifting Overhead Squat 7 Minutes to Build to a Moderate Complex:1 + 1/4 Overhead Squat1 Overhead Squat The 1+1/4 overhead squat flows like this:Squat to the bottomStand up a quarter of the waySquat to the bottomStand to full extension Snatch Balance 6 Minutes to Build to a Moderate Complex:2 Snatch Balances High-Hang Snatch 5 […]

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WOD

WOD Metcon Metcon (Time) For Time 800 meter Run 50 Back Squats (135/95 lb) 50 Bench Press (115/75 lb) 800 meter Run 35 Back Squat 35 Bench Press 800 meter Run 20 Back Squat 20 Bench Press 800 meter Run RX+ 135/85 bench

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WOD

WOD Weightlifting Back Rack Lunge On the 2:00 x 5 Sets:Set 1 – 14 Reverse Lunges (7/side)Set 2 – 12 Reverse Lunges (6/side)Set 3 – 10 Reverse Lunges (5/side)Set 4 – 8 Reverse Lunges (4/side)Set 5 – 6 Reverse Lunges (3/side) Metcon Metcon (Time) For Time:75/50 Calorie Assault Bike21 Double Dumbbell Front Squats21 Double Dumbbell […]

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WOD

WOD Metcon Metcon (Time) For Time:1 Mile Run50 Toes to Bar30 Power Snatches (115/85)

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WOD

WOD Weightlifting Metcon (Weight) Alternating OTM x 10 (5 Rounds):Odd – 3-Position Power SnatchEven – 7 Thrusters *We start our deload week with a barbell cycling EMOM.*We want to choose the same weight that works for both movements.*Build to a moderate weight.*Our focus should be on outstanding technique as opposed to total load. Metcon Metcon […]

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WOD

WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 3 Burpee box jumps 24/206 Power Cleans 115/859 Air Squats12/9 Cal Ski

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WOD

WOD Weightlifting Jerk Drive Jerk Drive Complex4 Sets:2 Pausing Jerk Drives2 Jerk Drives Set 1 – 80% of 1RM JerkSet 2 – 85% of 1RM JerkSets 3+4 – 90% of 1RM Jerk Clean and Jerk On the Minute x 5:5 “Touch and Go” Power Clean and Jerks Week #3 of 3[Recommended Starting/Outlook Weights]:Week 3: 57-62% […]

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WOD

WOD Weightlifting Bench Press (5 Sets) Warm UpThen 5 sets *5x Bench Press with 3/1000 decension, 1/1000 hold at chest, violent extension, repeat.*10x Alt. Double KB Bent Row with 3/1000 hold at top *5x Dynamic Push Ups (explode from bottom position) Metcon Metcon (Time) 5 Rounds10 1-arm swing )Left)10 1-arm swing )Right)10 sec. rest10 lunge […]

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WOD

WOD Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 8:0010′ Handstand Walk, 20 Double-Unders20′ Handstand Walk, 40 Double-Unders30′ Handstand Walk, 60 Double-UndersContinue to add 10′ to each HSW, and 20 reps to each DU round. Metcon (AMRAP – Rounds and Reps) AMRAP 18:45 Wallballs (20/15)30/24 Calorie Row15 Deadlifts (225/155)

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WOD

WOD Gymnastics Strict Pull-Ups/Strict HSPU AMRAP 1:30 – Strict Pull-UpsAMRAP 1:30 – Strict Handstand PushupsRest 2:00AMRAP 1:00 – Strict Pull-UpsAMRAP 1:00 – Strict Handstand PushupsRest 1:00AMRAP :30 – Strict Pull-UpsAMRAP :30 – Strict Handstand Pushups Score is sum total of all (6) working sets. Weightlifting Hang Clean 5 Sets for Quality:3 Hang Muscle Cleans2 Pausing […]

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