Strength:3 Sets of: Overhead Carry + Suitcase Carry x 50m (25m w/ R arm overhead, 25m w/ left arm overhead) *Athlete will hold one kettle bell at their right side AND one KB overhead with the left arm at the same time. They walk 25m, then switch and walk back with the right arm overhead […]
WOD: Teams of 2 For Time: 1600m Run * 60 Alt Weighted Step-Ups (20/14) 30 Alt Burpee Wallballs (20/14) 60 Alt Weighted Step-Ups 30 Alt Burpee Wallballs 1600m Run * * For the run, partners must switch every 200m. Open gym 9:30-12pm
Strength: 5 min EMOM: 3 Banded Deadlifts @ 50% of 1 Rep Max Immediately into: 5 minutes to warm up to weight athlete wants to use for the workout. WOD: “Barraza” 18 min AMRAP: Run 200 m 9 Deadlift (275/195#) 6 Burpee BAR Muscle-Ups
Skill: Ring Muscle-Ups *Go over stability in the bottom and top of the dip. *Teach the Kip portion then have athletes perform: 20 Hollow-Arch swings on Rings. If they cannot do it on the rings try to work bar. WOD: 5 rounds each for time of: 6 Muscle-Ups 20 Wall Balls (20/14#) *Rest 1:00 between […]
Strength: Every 1:30 for 12 minutes (8 sets): 2 Hang Snatches + 2 Overhead Squats (Pause 2 sec at the bottom on the OHS) *Build to 75+% WOD: For Time: 21-15-9 Overhead Squats (135/95#) Deadlift (225/155#)
*Perform STRENGTH and WOD on a running clock. Strength: From 0:00-15:00 Find a heavy: Back Squat x 3 reps WOD: From 18:00-30:00, Using 75% of 3 RM Back Squat: 3 Rounds for time of: Run 400 m 10 Front Squats FROM FLOOR 15 Toes 2 Bar
Strength: Every 1:30 for 12 min (8 sets): 2 Hang Clean + 2 Jerks *Build to 80+% WOD: 21 Power Clean (115/85#) 10 Burpees Over Bar 15 Sumo Deadlift High Pull 10 Burpees Over Bar 9 Power Snatch 10 Burpees Over Bar
Strength:Every 2 min for 20 min (10 sets): 3 Snatches (touch & go) *Build to 75% if possible while maintaining proper from. WOD: “DG” 10 min AMRAP: 8 T2B 8 Dumbbell/KB Thrusters (35/25#) 12 DB/KB Walking Lunges (35/25#)
Strength:Double KB Front Rack Squats (1.5/1 pood) 5 sets x 8 reps *rest 1:30 between sets. WOD: 3 RFT: 10 Deadlifts (205/155#) 20 Cleans (115/85#) 30 Shoulder to Overhead (95/65#) 60 D/U *20 min time cap
Strength:Every 2 min for 10 min (5 sets): High hang clean + Hang clean -+ Clean & Jerk @ 60-65% *every set add one jerk. 5th set will have 5 jerks WOD: 21-18-15-12-9-6-3 Box Jumps (24/20″) KB Swings (1.5/1 pood)
