Warm up 3 rounds of: 10 Alternating Push up Ts 15 Russian Kettlebell Swings 5/leg Lateral Box Step ups A. Single Leg Deadlifts 3×12/leg (33% 10 RM Sumo Deadlift) Rest 1 minute between each side. B. 5 rounds for time… Read more »
Wednesday 9/20 BBB Thursday 9/21 Rest Day Friday 9/22 Skill Clean and Jerk Partner Conditioning For time: 10 rounds (alternating each round with partner) of: 3 Clean and Jerks (165/113) + 10 rounds (alternating each round with partner) of: 15… Read more »
Warm up 2 rounds of: 5/side Dead Bugs 20 Mountain Climbers 5/side Hip Airplanes 10 seconds/leg Standing Straight Leg Hold A. 4 rounds of: 30 second Front Rack Hold (85% 1 RM Front Squat) 30 m/arm Single Arm Farmer Carry… Read more »
Warm up 3 rounds of: 10/arm Single Arm Swings (light weight) 10/arm Suitcase Deadlifts (light weight) 10 Squats with Press out 7 Yoga Push ups A. Clean + Jerk 4x(1+1/1+1/1+1) – starting at 75% B. Clean Pull 3×3 100% of… Read more »
Subway Series to compete and/or cheer your teammates on – otherwise sign up for an EWOD class.
Wednesday 9/13 BBB Thursday 9/14 Note: If you are competing at the Subway Series this weekend, take BBB (otherwise a Rest Day). Friday 9/15 Note: if you are competing at the Subway Series tomorrow, today is a Rest Day. All… Read more »
Warm up 2 rounds of: 10 Squats with Press Out 5/leg Lateral Box Step ups 7-10 Strict Pull ups A. 1 RM Back Squat B. Clean + Jerk 4x(1+1/1+1/1+1) – Start at 75% 1 RM C. Bar Muscle up Conditioning… Read more »
Warm up 3 Rounds of 5 Yoga Push ups 10 PVC Cuban Press A. Double KB Overhead Carry: 3 x 80 m (100% of 100 m 1 Arm Overhead Carry Max) Rest as needed between rounds. Note: Use will your… Read more »