Barbells! GLUTES/STABILITY: Single Leg RDLs x 10ea side * Slightly heavier than last week but still looking to do all 10 reps without a “balance check” 10 Banded Bottom to Bottom Squats * Band around the knees and perform the bottom half of the squat (2 total sets)
Barbells! WORKOUT: 1 Squat Snatch (105/155#)(80% 1RM Squat Snatch) 5 Squat Clean & Jerk (105/155#) 10 Deadlifts (105/155#) 25 UNBROKEN DU’s (Scale to broken DU’s) REST :30 (MANDATORY) * 20 minute AMRAP for Quality and Position… If you feel yourself deviating too far from your normal technique, slow
New shoulder work! INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets * POWER: 2RM
Skills and a barbell wod! SKILLS: A variety of strict, kipping and transition skill and movements that will be on the board that you can choose from to work on for 15-20 minutes WORKOUT: 9 Power Clean (60% 1RM Push Jerk) 7 Shoulder 2 Overhead Anyhow (60% 1RM
New core stability and bikes return! CORE: 2:00 of Alt. Arm/Leg Deadbugs * Accumulate as much time as you can while keeping your lower back pushed flat into the floor SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate
Another benchmark! But first… POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…
Heavy fun! POWER/SKILL: From a Rack: 1 Push Press + 1 Push Jerk + 1 Split Jerk * Work up to a potential new Push Press 1RM, but you must complete the other two lifts with it also * 20 minutes WORKOUT: 100′ Gym Shuttle Run (Middle rig
End of another week! SHOULDER PREHAB WORK: 10-12 Band Pull Down & Aparts Rest 1-2:00 then repeat for 1 more set POWER/SKILL: 1 Power Clean + 1 Push Jerk + 1 SQUAT Clean + 1 Push Jerk * Best loading for the day in 15-20 minutes * 60,
New week! STRENGTH/POWER COMPLEX: 1 Power Clean + 1 Strict Press + 2 Push Presses + 3 Push Jerks *Try to do full complex unbroken without dropping the bar back to the floor after the initial Clean into position * Work up to a potential new Strict Press 1RM,
Going heavy 🙂 Don’t forget the 4:30pm addition to classes today! STRENGTH: 2 Rep PAUSE Front Squat from a Rack * Pause for 3 full secs at the bottom before exploding out * 15-20 minutes to work up to what you can with near perfect body position
Another busy Monday… STRENGTH/POWER: 1 Power Clean + 1 Push Jerk (3x) * After every three reps bump the weight up and get to the best weight you can for the day * 15-20 minutes ASSISTANCE: Seated Alternating DB Press x 10 (Start at your heaviest weight from
Come practice!! SKILL/POWER: Work for 6 total sets between 75-90% 1RM depending on feel and complete the following each set: 1 Power Clean + 1 Front Squat + 1-2 Push Jerks (Do 2 for as long as you can) * 20 minutes PULL POSITION/POSITIONAL STRENGTH: 4 position Clean
Lots and lots of intervals… WORKOUT: Complete all of the following in 1:00… 5 Shoulder 2 Overhead (123/185#)(70% 1RM Push Jerk) Blacktop Sprint Max Burpee Pull Ups/T2B with time remaining… (Alternate between movements each round) REST 2:00 * 10 rounds for total Burpee Muscle Ups or CTB Pull Ups/T2B
Overhead and heavy WOD! POWER/SKILL: Push Jerk 2RM * Barbell must be Cleaned into position for every set * Hang Clean or Clean from the Floor is acceptable * 15-20 minutes SHOULDER STABILITY: 3 sets of 5 each arm of DB Windmills * Use a DB that’s slightly
A big screw you to the no barbell Regionals this year 😉 INJURY PREVENTION: :20 Band Pull Apart HOLD :20 Band Pull Down HOLD :10 Band OH Squat HOLD x 2 reps * 2 sets POWER: 1 HANG or Floor Power Snatch every minute on the minute for
Lift and a little test workout… STRENGTH: 3 rep Sumo Deadlift * Drop each rep from the top and completely reset so each lift is exactly the same * 15-20 minutes to get your best heavy, possibly maximal ONLY if you’re feeling and looking good on earlier sets
Little preview of some slight alterations/additions we will be doing starting soon in our long term goal to keep all of you healthy and injury free! PRE-WOD: 20 Rear Plate Raises with External Rotation w/ 1-2-3 Tempo (3-8#) REST :30-1:00 1:00 of Banded Hip Raise Marches REST :30-1:00
Practice time for 17.2… SKILL/POWER: Work Kipping Pull Up (Chin & CTB… Keep low volume if your pulling strength is still developing) and/or Toes 2 Bar skills… Do these between your skill sets for Thrusters… Hang Clean the barbell into position… Try to work through the first
Open starts this week! SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg) * Work up to a heavy-ish weight in 15-20 minutes with a bigger emphasis on perfect positions over maximal weight WORKOUT: Perform 6 rounds of
Strong… Open training… Week 3 POWER/SKILL: From a Rack perform the following trying to keep the bar continually moving as you switch between movements: 1 Push Press 2 Push Jerks 1 Split Jerk (Left Leg) 1 Split Jerk (Right Leg) * Work up to a moderate to heavy weight
All we need is your name and email and we’ll give you the details on free class.
