Oly Snatch Technique Complex 6 x 1 Snatch Deadlift + 5 second hold above knee + 1 Hang Snatch Keep weight manageable, keeping proper position and moving weight quickly. Do not exceed 70% of max snatch. Conditioning For time: 20 Kb Swings (70#/53#) 20 Toes-2-Bar 800m Run 20 Kb Swings 20 Toes-2-Bar 800m Run 20 …
Strength A. Front Squat 5 x 5 @ 77.5% B. Max reps @ 77.5% Conditioning Task “Fight Gone Bad” 3 Rounds: 25 Wall Balls (20#/14#) 25 Power Cleans (75#/53#) 25 Box Jumps (24″/20″) 25 Push Press (75#/53#) 10 Calorie Row Rest :90 after each round.
Partner WOD With a partner, complete the following for time: 100 Burpees + Plank Hold 100 DB Snatch (45#/35#) + Overhead Plate Hold (45#/35#) 100 Over-the-Box Jumps (24″/20″) + Dead Hang from Bar One partner works on the reps, while the partner is in the “Resting” hold position.
Strength 2 sets: 30 One-Armed Russian Kb Swings – 15 each arm 100yd Double Kb Front Rack Carry 50yd Double Kb Overhead Carry Kettlebells should be as heavy as possible. Move with short, quick steps. Rest to recovery between sets. Goal with this is to develop core and trunk stability using time under tension. Conditioning “Barbie” …
Track WOD – Week 9 Group: Retest 1 Mile Time Trial Strength A1. 6 x 4 Bench Press @ 75-80-85-85% A2. 6 x 5 Weighted Chin-ups (If assisted – 3 second negative descent) Then- B1. 4 x 6 Reverse Lunge in Back Rack position (3 each leg) – 45% Back Squat Max B2. 4 x …
Strength A1. Deadlift x 8-6-4-2 @ 60%-70%-80%-90% 1RM Rest :30 A2. 4 x Max Set of Strict Dips Rest :90 Conditioning 3 x 4 minute AMRAP: 10 Wall Balls (30#/20#) 10 Power Snatches (95#/63#) 10 Box Jumps (24#/20#) Rest :90 between each round. Begin each round where you finished the previous round. Score is total …
Endurance 4 x 1:00 Row for Max Calories – Full pulls, goal is to keep consistent efforts. Rest 2:00 b/t efforts Conditioning Complete for time: 21 Handstand Push-ups 21 Toes-2-Bar 400m Run 15 Handstand Push-ups 15 Toes-2-Bar 400m Run 9 Handstand Push-ups 9 Toes-2-Bar Skill Advanced – 3 x Max Set of Unbroken Double Unders …
Strength Every 2 minutes for 8 minutes complete: 6 Front Squats @ 75% 1RM Then complete Max reps @ 75%. No more than 1 second pause at the top. Set is done when you fail rep or break tempo. Conditioning Complete 3 rounds as fast as possible: 5 Clean and Jerks (155#/103#) 5 Lateral Bar …
Partner WOD Part A: Alternating complete rounds with your partner, complete as many rounds as possible in 12 minutes of: 125m Row Sprint 10 alternating Kb Snatches (53/35) -Rest 3 minutes- Part B: Alternating complete rounds with your partner, complete as many rounds as possible in 12 minutes of: 20 Abmat Sit-ups 10 Clapping Push-ups
Conditioning “Kelly” 5 rounds for time: 400m Run 30 Box Jumps (24″/20″) 30 Wall Balls (20#/14#) This is no doubt a grinder workout. Come in, challenge yourself, and leave both physically and mentally stronger.
