Olympic Weightlifting 3 Postiion Power Snatch 7×3 Core Conditioning 5 rounds for quality: 30 seconds work/10 seconds rest Tuck ups or V-ups V-sit Hold Marching Plank
Conditioning Partner “Angie” 30 minute AMRAP: 100 Pull ups 100 Push ups 100 Sit ups 100 Squats Partition reps evenly with your teammate, but only one person working at a time.
Skill 2 minute Double Under Test Level 1 – 25 DU Level 2 – 50 DU Level 3 – 100 DU Level 4 – 150+ DU Level 5 – 1K+ DU Technique Tall Power Clean+Push Press (2+2) Olympic Lifting Power… Read more »
Conditioning “Fight Gone Bad” Three rounds for max reps of: Wall balls (20/14), 10 ft target Russian Kettlebell Swings, (24/16) Box Jump with Step Down, (24/20) Push Press, (75/55) Row (Calories) (Compare results to 12/9/15 or 12/10/15.)
Strength 8 minute EMOM: 1-3 of Strict Pull ups Pick the toughest possible scaling for your pull ups today and limit your total volume (3 reps per minute). If you are good at pull ups, this may mean performing a… Read more »
Strength Front Squat 6×2, increasing Exposure #6, Compare to 2/3-2/4. You have been performing front squats every week for the past month. We will continue to do front squats, but at a lower rep range for an increased number of… Read more »
Team WOD 30 Minute Partner AMRAP → 3 person team 200 Double Unders 150 Squats 100 Russian Kettlebell Swings (24/16) 50 Pull Ups Partition reps with your teammates as desired.
Technique Barbell Cycling: Power Cleans Conditioning Every 5 Minutes for 30 Minutes (6 rounds) for times of: 400/350 m row 6 Power Cleans (95/65) 8-10 Box Jump Overs (24/20) (Rest the remainder of the 5 minute interval)
Strength Front Squat 6×2, increasing Exposure #5, Compare to 1/27-28. You have been performing front squats every week for the past month. We will continue to do front squats in a lower rep range but across a larger amount of… Read more »
Gymnastics Tabata Push ups Compare to 1/20/16. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. For the Tabata push ups we are looking for a good push up. Please read Coach… Read more »