WELCOME TO OLY SUNDAYS! A day of the week you can count on to put some concentrated time in on your Olympic lifts. A. Every 90 sec x 4 sets Clean High Pull + Hang power clean + Front Squat 50-65% of 1 RM squat clean B. Every...
Partner Hero WOD: "31 Heroes" Teams of 2, complete as many rounds as possible in 31 mins of: 8 Thrusters, 155/105 lbs 6 Rope Climbs, 15 ft 11 Box Jumps, 24/20 in -Partner 1 will perform the work listed above. -Partner 2 will complete: Run with plate, 400 m, 45/25 lbs -Once...
STRENGTH: Wendler Deadlift Week 2, Cycle 1 70% x 3 80% x 3 90% x max reps (all % are based off 90% of 1 RM) WOD: 10 rds 30 sec for max cal row/ 30 sec rest Score = round that complete the lowest amount of reps Finish: 3 min plank hold (accumulated) PEEK into the...
STRENGTH: 20 min: Bench Press 5 sets of 8 reps, 5-10# heavier than last week Goal: do 3 sets at the same weight WOD: For time: Partition as desired...
STRENGTH: Wendler Back Squat Week 2, Cycle 1 70% x 3 80% x 3 90% x max reps (all % are based off 90% of 1 RM) WOD: Every 3 min for 4 cycles 6 Burpees to plate 8 Plate Snatch 10 Overhead Plate Lunges 12 Overhead Plate Sit-ups Lv1: 15/10 Lv2: 25/15 Lv3: 35/25 Finish: Couch stretch 90 sec per...
Skill: -KB hang sq cleans -kipping/butterfly pull-ups WOD: 4 rounds for time 400m Run 20 Single arm, kettlebell hang squat cleans 20 Pull-ups Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 PEEK into the WEEK...
Strength: 15 min to complete: Snatch pull 3-3-3-3-3 Start @ 80% of 1 RM Snatch and go up from there Rest 1.5-2min after each set WOD: 15 min AMRAP 15/12 Cal Row 20 Power Snatch, 95/65 15/12 Cal Row 15 Power Snatch, 115/75 15/12 Cal Row 10 Power Snatch, 135/95 15/12 Cal Row Max reps in remaining time Power Snatch,...
Drills: Bar receiving -2 sets of 5 Tempo push press @ light → 3 sec negative to eyes then drop into the receiving position. Hold the receiving position for 2 sec. WOD: Running interval clock, complete each set every 2 min for 30 min: A. Push Press 3-3-3-3 B. Push Jerks 2-2-2-2-2 C. Split Jerks 1-1-1-1-1-1 PEEK into...
TODAY IS OUR BACK-TO-THE-BOX POTLUCK! Time to celebrate the fact we are back home in the box after more than a year! Hang out after you finished WODing, or come even if it is your rest day, and bring food or beverage to share and...
SKILL: Ring muscle up drills -Ring support holds/ neg -Ring drops -Transitions -Swings WOD: EMOM 25 -Max reps Ring MU/ Ring Rows -8-20 GHD sit-ups -Max rep DU -1 Sled rope pull + push 50ft each way (90/45#) -Rest PEEK into the WEEK...