Month: July 2020

Strength: Front Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: “0 to 100 Real Quick” / 35 Min AMRAP 1000M Row 100 Single Unders 900M Row 90 SU 800M Row 80 SU 700M Row 70 SU 600M Row 60 SU 500M Row 50 SU 400M Row 40 SU 300M…

Warm-up: Foam Roll x 5 minutes Then… 2 Rounds Squat Sit x 1 minute Squat Sit to Reach x 10 Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front) Strength: Back Squat 4xE2MOM 4 @ 75% WOD: AMRAP in 14 minutes of 10 Back…

Weightlifting: Snatch 8xE2MOM Continue to run an E2MOM clock. Do not warm up seperately for each workout. 1×2 @ 65% 2×2 @ 70% 2×1 @ 75% 3×1 @ 80% Clean and Jerk 8xE2MOM 1×2 @ 65% 2×2 @ 70% 2×1 @ 75% 3×1 @ 80% WOD: 1-Mile Run (For Time) Max Effort 1-Mile Run

Weightlifting: Complete a 10xE2MOM Do not take additional time between Power Snatches and Power Clean and Jerk Power Snatch: 5 x E2MOM 2 @ 70% Power Clean: 5 x E2MOM 2 @ 70% WOD: Tumilson (For Time) 8 Rounds: 200m Run 11 Dumbbell Burpee Deadlifts, 60# In honor of U.S. Navy Special Warfare Operator Petty…

Kobe Bryant Memorial WOD WOD: “Mamba” 81 cal buy in 5 rounds 8 power snatches 135/95 24 wall balls 20/14 20 box jumps 24″/20″ 41 burpee buy out 81 for Kobe’s point game, 5 rounds for the 5 NBA championship rings he earned with the Lakers, 8 power snatches for his jersey number from 1997-2006,…

01292020: Week 4 of 8 Weightlifting: Snatch 6 x E2MOM 2 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 heavy single Skill Work: Work on rope climb skill and technique. WOD: 10 RFT 1 Rope Climb 100M Run

Warm-up: 3 Rounds 5 Single leg deadlift, right leg 5 Single leg deadlift, left leg 5 Push Press *Start with empty barbell and add weight each round Back Squat 3RM 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% WOD: 3 RFT 100M Cross Carry 15 DB Thrusters 35/50

Weightlifting: Clean and Jerk 6 x E2MOM 2 x (2+1) @ 60% 2 x (2+1) @ 70% 1 x (1+1) @ 80% 1 x (1+1) heavy single Clean Pull 5 x EMOM 75% 3 x 3 80% 2 x 2 WOD: 6 x E2MOM 15 Pull Ups/Dips Cal row with remaining time *alternate pull ups…