Tuesday 160503 – Beginner

Strength E2MO2M 12 Rounds of: 2-3 Split Jerks, increasing Conditioning 3-5 rounds, as time permits: 20 seconds rotating through each station/10 seconds Rest Hollow Hold Arch Hold V-Ups or Tuck Ups Plank

Saturday 160430 – Beginner

Skill Cycling Power Cleans Hero WOD Partner “Wittman” 7 rounds for time of: 15 Kettlebell Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps with Step Down (24/20) *25 Minute Time Cap. Partition reps with partner as desired. 7 rounds… Read more »

Friday 160429 – All Levels/Beginner

Olympic Weightlifting 30 minute EMOM: 1 Snatch* *Newer athletes that cannot receive a snatch in the bottom of an overhead squat should perform: EMOM – 1 (Hang) Power Snatch + 1 Overhead Squat Add weight after 2-3 successful lifts. You’ll… Read more »

Wednesday/Thursday 160427/28 – Beginner

Strength Strict Press 4×8 Take barbells from the floor. This is a great opportunity to work on your clean technique. Compare to Wednesday/Thursday 4/13&14. Conditioning “Annie” 50-40-30-20-10 Double Unders Sit ups (8 minute time cap) This is 150 double unders,… Read more »

Tuesday 160426 – Beginner

Skill Med Ball Cleans Strength Romanian Deadlift 4 X 8 Compare to Saturday 4/16/16. Conditioning 2 Minute AMRAP: Wall Balls (20/14) Rest 4 minutes 2 minute AMRAP: Wall Balls (20/14)

Saturday 160423 – Beginner

Strength Overhead Squats 5×5, increasing Athletes should be getting more comfortable with lowering heavier weights to their back rack position. As a reminder, all athletes should feel comfortable lowering their body weight to their back rack position. This doesn’t have… Read more »