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08/16/2018Warm-up10-8-6-4-2 RDLs Muscle Clean from below the knee Front Squat Front Rack Reverse Lunge (total reps) Barbell Row Then, Spider Man Lunge 2 x per side WeightliftingIn 20 MInutes CompleteBox Squats (Weight)1) Low Box Back Squat, Moderate Stance: 8 x 2 @60%, every 60s. – 12-13" Box – These are intended to be done...

08/15/2018Your loading choices for the snatches should be light as there is a total of 100 reps per athlete in this workout. You should be able to muscle snatch all reps.Warm-upBanded Snatch Warm-up then, Then team up and each athlete complete: 2 Rounds of: 7 Power Snatch 14 Wallballs 21...

08/14/2018Warm-upCircle up ATHLETES!!! 10 Air Squats 10 Push ups 10 Sit Ups 10 Burpees Then grab a barbell and a band and complete: 3 Rounds of: 2 Push Press 2 Push Jerks 2 Split Jerk 25 Banded Pulldowns *Add light each + repeat adding weight each set. These can be done from the...

08/13/2018Warm-upHigh Knees up and back Butt Kicks up and back Spider Man Lunge 2 x per leg 6 Cooks Squats Green Banded Glute Activation then grab a barbell and complete: 3 Rounds of: 3 Muscle Clean 3 Front Squat 3 Power Cleans 3 Bird-dogs each side *Add light weight after each round.WeightliftingFront...

08/11/2018Warm-upPVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Spider Man Lunge 1 x per side 3rd Drop: 10 Hollow Rocks + 10 Supermans 4th Drop: 10 V-Ups + 10 Alt. Step-upsWarm-upSet-up and perform: 12 Wallballs 12 SDHP (metcon weight) 12 Alt. Step-ups 12 Push Press (same weight as SDHP) 12 Calorie...

08/10/2018Warm-upSnatch Warm 2 sets of: 5 band Pass Thrus 5 Thoracic Rotations ea side 5 OH Squats 5 Snatch Grip Deadlifts 5 Muscle Snatches from high hang 5 Power Snatches 2 Snatches Then on coach’s call, 3 Squat Snatches Rest + Repeat 2xWeightliftingSnatch (Weight)EMOM 15: Squat Snatch – Minutes 1 through 5 complete 2 reps on the...

08/09/2018Warm-up8 Round Tabata Double Unders/Dub Attempts Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement: Pull-ups/Jumping Pull-ups Push-ups Air Squats 1 Rope Climb/RC scalingWeightlifting4 Rounds of: 9 Inverted Barbell Rows (supinated grip) https://www.youtube.com/watch?v=HbtWelwRD5Y 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip...

08/08/2018Warm-upHigh Knees up and back Butt Kicks up and back Power Skips up and back Leg Swings 10 front to back 10 side to side Spider Man Lunge 2 x per leg 90 Degree Hip Rotation WeightliftingPower Snatch (Weight)EMOM 16: ODD Minutes: 3 Power Snatch (touch n go if possible) 70%...

08/07/2018Warm-up400 Meter Run then: With a barbell 3 sets: 3 Deadlifts from below knee 3 Muscle Cleans 3 Front Squats 3 Power Clean 3 RDLs 10 Total Birddogs in between sets. Add weight each set.WeightliftingRack Deadlift (Weight)1) Conventional Rack Deadlift: In 20 Minutes work to a 1RM. Rest 2:00 between sets....

08/06/2018Warm-upRow 300 Meters then, Then, 3 Sets of: 3 Strict Press 2 Push Press 1 Jerk 15 Banded Pull-aparts 10s RKC Plank 5 Yoga Push-ups *Add light after each setWeightliftingSplit Jerk (Weight)1) Jerk: 6 x 3 @75% of 7/27, every 90s. – Or use a moderate weight – Reset one each repWarm-up2) Metcon Prep: 2 Rounds of: 8...