Category

WOD
Strength/Conditioning A. Alternate E2MOM x 5rounds 0-2: 8/each Filly Presses AHAFA (https://www.youtube.com/watch?v=K28luQGuY_g) 2-4: 4-6 Hinge Ring Rows + 4-6 Archer Ring Rows(4reps is 2each side) + 4-6 Supinated Ring rows B. 10min Conditioning 3min time capacity 200m run or park run the remaining time, amrap: 21 push ups 21 step lunges w/dumbell in a farmer...
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Weightlifting/ Skill A. Level 2 Every 1:30 x 6 Hang snatch high pull + hang snatch immediately followed by: Every 1:30 x 6 2 Hang snatch Level 1 9min work together w/coach to learn proper mechanics of Snatch Balance immediately followed by: Every 1:30 x 6 2 Snatch Balance + 1 Oh Squat B. Level...
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New!6weeks Strength Block Strength/Conditioning A. 7min to reach 75% then,  3 Rounds of:  0-1: 3 back squat @75% 1-2: 3 back squat 2-3: Chin Ups – As many as possible 3-5: Rest B. 3rounds for time 21 kb swings 15 Burpees bjo 9 Thrusters rx+60/40 rx:40-50/25-35 L1:20-30/15-25kg time cap 10min. Coaching Notes A. Back squat....
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A. Warm up+assistant work 20min rotate groups of: a.9min bands mobility b.9min massage with foam rollers and barbells B. 0-6min: For time 90/70kcal Row/Ski/AB , L1 75/60kcals 6-12min: For Time 21-15-9 , Wall Ball T2b 12-18: For time 15-12-9 Hang Power Clean + Sh2Oh Rx+ 70/50, Rx 45-60/25-40 , L1 20-30/15-25kg Box Jumps
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A. Weightlifting/ Skill 3min to warm up + load up till your 55-60% of jerk Every 2min x 8 2 Front Squat + 2 Jerk Level 1 2 Front Squat + 2 Push Presses B. Level 2 0-4 : 2 rounds of 6 Snatches + 3-6 ring mu or 8C2b or 6-10 pull-ups 4-8 :...
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Recovery/Conditioning 5min board briefing A. Warm up+assistant work 25min rotate groups of: a.8min bands mobility b.8min massage with foam rollers and barbells c.8minpartner stretching or animal flows or mobility flows 5min transition time B. 3min amrap 400m Run the remaining time amrap: Overhead Squats or Back Squats rx+60/40 rx:30-45/25-35 L1:20-30/15-25kg 3min rest 3min amrap 400m...
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