Strength: 10 min EMOM: Snatch x 1 rep *Build to 85% of 1 RM Rest 5 min, Then: 10 min EMOM: Clean + Jerk *Build to 85% of 1 RM WOD: 7 min to establish a heavy: 4 Power Clean 3 Front Squat 2 Power Snatch 1 Overhead Squat *Goal is to move through every […]
Strength: 10 min to establish a max load sled push x 20 m UNBROKEN! WOD: 4 Rounds for time of: Run 400 m @ PR mile Pace Recovery Jog 200 m *Rest 1 min Sprint 200 m *Rest 3 min between rounds
Strength: Every 2 min for 14 min (7 sets): Front Squat x 3 reps Set 1-2: 70% Set 3-4: 75% Set 5-6: 80% Set 7: 85% WOD: 21-15-9-3 Wall Balls (20/14#) Shoulder to Overhead (115/85#)
Strength: Set up for workout. WOD: Benchmark Workout “Lynne” 5 Rounds for max reps: BW Bench Press Pull-Ups *Rest as needed AFTER PULL-UPS. ONCE YOU FINISH BENCH GO STRAIGHT INTO PULL-UPS.
Strength: 15 min to establish a 1 RM Deadlift *PRACTICE PERFECT TECHNIQUE! WOD: 10 min AMRAP: 30 Double Unders 20 Deadlifts (225/155#) 10 Strict HSPU
Open Gym 12-2pm
Classes canceled! Our “Battle of Normandy” Weightlifting Meet starts at 8am.
Strength: Go over overhead positioning and squats WOD: Benchmark Workout “Nancy” 5 Rounds for time of: Run 400m 15 Overhead Squats (95/65#)
Strength: Every 2 min for 20 min (10 sets): Power Snatch + Snatch *Build to 80% of 1 RM WOD: 7 min AMRAP: 50 Double Unders 25 Wall Balls 12 Snatches (165/115#; Power or Full)
Strength: 10 min to build to a heavy: 5 Rep Max Strict Press WOD: 12 min AMRAP: 10 Shoulder to Overhead (155/105#) 8 Burpees Over Bar 6 Power Clean
