Month: September 2023

Skill Work: HSPU Skill and Technique 5 x :30 work, :30 rest 3-5 Strict HSPU *use extra mats as needed Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice of jerk) @75%+ WOD: For Time -CAP 20 minutes 50 HSPU 50 Hang Power Clean 95/135…

Skill Work – Every :30 for 2 Min for 3 Rounds :00-:30: Hollow Hold :30-:60: Arch Hold :60-:90: Beat Swings :90-1:20: Rest *All on Bar Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% *Does not have to be touch and…

EMOM of the Day: Pullups 5xEMOM of 4-6 Strict Pull Ups *Add weight as needed Weightlifting: Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 75%+ WOD: For Time 800 Meter Run 40 Power Snatches 75/115 10 Rope Climbs Rx+ 800 Meter Run 40 Power Snatches 75/95 10 Legless…

Warm-up: Alt Tabata Plank V Ups Weightlifting: Back Squat 6 x E2MOM 4 @ 60% 4 @ 60% 4 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% WOD: 12 Min AMRAP 500M Row 50 DU 50 WB 14/20 Rx+ 12 Min AMRAP 500M Row 50 Burpees 50 WB 20/30

Skill Work: Every :30 in 2 Min intervals for 3 Rounds 1:Hollow Hold 2:Hollow Rock 3:V-Ups 4:Rest Weightlifting: Front Squat 6 x E2MOM 4 @ 50% 4 @ 60% 3 @ 75% 3 @ 85% 3 @ 85% 3 @ 85% WOD: 5 RFT 400M Run 500M Row

Skill Work: Every :30 in :90 intervals for 4 Rounds 1: Beat Swings 2: Hollow Rolls 3: Superman hold, floor Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean Below Knee +1 Power Clean @75%+ WOD: 7 x E3MOM 8 Pull Ups 10 Hang Power Clean 95/135 12 Thrusters Rx+ 7 x E3MOM…

Weightlifting: Snatch 8 x E2MOM 1 Snatch Pull +1 Power Snatch + 1 OHS+ 1 Snatch Balance @ 70%+ *Can sub OHS for Snatch Balance based on comfort WOD: AMRAP – CAP 20 minutes 10 Rounds 10/12 Cal Row 10 Alt. DBx1 Snatch 35/50 Rx+ 10 RFT 18/20 Cal Row 10 Alt. DBx1 Snatch 50/70

Skill Work: 5xEMOM 5-7 Ring Dips *Add weight as needed Weightlifting: Push Jerk Push Jerk + Split Jerk 6 x E2MOM 2+2 @ 70% 2+2 @ 70% 2+2 @ 70% 2+2 @ 75% 2+2 @ 75% 2+2 @ 80% WOD: As a team of 2 800M Run Together 70 Goblet Squats 60 Burpees 50 American…

Warm-up: 3 Rounds 10 Good Mornings 10 Kosak Squats 5 Inch Worms Weightlifting: Deadlift 6 x E2MOM 3 @ 75% 3 @ 75% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 85% WOD: 3 RFT 25 American KBS 35/52 25 WB 14/20 50 DU RX+ 3 RFT 25 American KBS 50/70 25…