Month: March 2019

Warm-up: Turkish Get Up (5 Each Side) Light to moderate weight Strength: Back Squat (6 x 4 @ 80%) 6 x E2MOM 4 Back Squats at 80% WOD: For Time 21-15-9 DBx2 Hang Cleans 25/40 Burpees Rx+ 35/50

Warm-up: 6 x 100 M Row *Sprint Weightlifting: Clean and Jerk (5 x 1 Hang Clean + 1 Clean + 1 Jerk) 5 x E2MOM 1 Hang Clean + 1 Clean + 1 Jerk @ 70%+ WOD: 4 Rounds for reps 4 x E4MOM 200 M Run 15 WB 14/20 Max DL Reps 125/205

Warm-up: 5 Min EMOM 3-5 Weighted Pull Ups Weightlifting: Front Squat (5 x 3) Every :90 5 x 3 @ 80%+ WOD: For Time 500 M Row 40 DB Deadlift 35/45 30 Pull Ups 20 DB Thrusters 10 Push Ups -Use 2 DB -DL standard, only one head needs to touch the floor

Weightlifting: Snatch (5 x 1 Hang Snatch + 1 Snatch) 5 x E2MOM 1 Hang Snatch + 1 Snatch @ 75%+   WOD: For Time 2 Min AMRAP of: P Snatch @ 75/95 – Then – 8 Min AMRAP of : 10 Cal Row 10 American KBS 35/52 – Then – 2 Min AMRAP: P…

Warm-up 3×3 Beat Swings 3×3 K2E 3×3 T2B Weightlifting Back Squat (6 x 3) E2MOM 6 x 3 @ 80% WOD: 3 Rounds for Time 10 T2B 10 S2OH 95/115

Weightlifting Clean and Jerk 16 Min EMOM Odd: 30 DU Even: 2 Clean (until only a single is the option, then work up to a new 1RM) *Start at 60% add 10 lbs each round WOD: For Time 200 M Run 30 WB 14/20 20 Push Ups 10 Box Jumps 20/24

Warm-up Tabata Strict Pull Ups *max 8-10 Weightlifting Overhead Squat (5 x 2) EMOM 5 x 2 60%+ WOD: For Time -CAP 15 Minutes 10, 9, 8… 1 Front Squat 75/95 Burpees Pull Ups RX+ 10, 9, 8… 1 F Squat 95/135 Burpee C2B Pull Ups

Weightlifting Snatch (5 x 1 Hang Snatch + 1 Snatch) EMOM 5 x 1 + 1 @ 70%+ Hang Snatch + Snatch WOD: 12 Minute AMRAP 50 DU 20 American KB Swings 35/53 15 Snatch 65/95 50 DU 20 American KB Swings 35/53 10 Snatch 65/115 50 DU 20 American KB Swings 35/53 Max Snatches…

Warm-up Pistol Progression Box pistols Plate pistols Supported Pistols *10 min practice Weightlifting Front Squat (5 x 3) 5 x 3 @ 75%+ *Each set is 3 x 1 1/4 Front Squat WOD: For Time 18-12-6 Pistols HSPU Deadlift 125/205 RX+ 18-12-6 Pistols Strict HSPU Deadlift 155/225

Warm-up 3 Rounds 5 Beat Swings 4 K2E (Knees to Elbows) 3 T2B Weightlifting Clean and Jerk (5 x 1 Hang Clean +1 Clean + 1 Jerk) E2MOM 5 x 1 Hang Clean +1 Clean + 1 Jerk @ 65%+ WOD: For Time 50 Wallballs 20/14 40 Dumbbell Lunges 45/35 30 Dumbbell Shoulder to Overhead…