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General Warmup and Barbell Technique Ankle, Hip and Overhead Mobility Drills Strength/Skill Take 15 minutes to build to a heavy single of the following. Squat Snatch Then For Time: 20 Power Snatches 95/65 20 Lateral Barbell Burpees 20 Overhead Squats 95/65 20 Lateral Barbell Burpees 20 Squat Snatches 95/65 The time cap is 10 minutes.…
General Warmup and Barbell Technique Then Linda Lost Weight 10-9-8-7-6-5-4-3-2-1 Deadlift .75 bodyweight Bench Press .5 bodyweight Squat Clean .35 bodyweight The percentages are exactly half of an Rx Linda. If you have done Linda in the past but scaled look up your numbers and do half of your last scaled Linda. As you know…
General Warmup and Shoulder Mobility For Time: 600 Meter Run 30 Chest to Bar Pull-ups 600 Meter Run 50 Alternating Dumbbell Power Snatches (70/50) 600 Meter Run 30 Chest to Bar Pull-ups 600 Meter Run Afterparty 3 Supersets: Max Reps Barbell Bench 165/115 100 Meter Double Kettlebell Front Rack Carry 24s/16’s Rest 2 Minutes Between…
General Warmup and Front Rack Mobility Then AMRAP 5: Buy-In: 50/35 Calorie Row Into Max Rounds: 30 Double Unders 15 Front Squats (95/65) Rest 5 Minutes AMRAP 5: Buy-In: 40/30 Calorie Row Into Max Rounds: 30 Double Unders 10 Front Squats (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 30/25 Calorie Row Into Max Rounds: 30…
General Warmup and Barbell Technique Movement Prep With Very Light Weight: 5 Pausing Deadlifts (3 Seconds at Each Position) 5 Slow Deadlifts 5 Deadlifts With Lighter Than Workout Weight 3 Pausing Deadlifts (3 Seconds at Each Position) 3 Slow Deadlifts 3 Deadlifts Build to Workout Weight For Practice Round Then 5 Rounds: 30 Push-ups 20…
General Warmup and Barbell Technique Practice Round 1 Round With Lighter Weights: 5 Power Snatches 5 Overhead Squats 5 Toes to Bar 10 Single Arm Dumbbell Hang Clean and Jerks (5 Each) 1 Round With Workout Weights: 3 Power Snatches 3 Overhead Squats 3 Toes to Bar 6 Single Arm Dumbbell Hang Clean and Jerks…
General Warmup and Mobility Practice Round 200 Meter Run 10 Calorie Assault Bike 10 Calorie Row 100 Meter Medball Run (30/20) Note: The practice round is about ¼ of the actual WOD interval and should take around 2-3 minutes. In other words, the actual workout intervals should take no less than 8 minutes and no…
General Warmup and Barbell Technique Front Rack Mobility (Yes I know we have been doing a fair amount of front squats so this should be getting better. It will get better with time and effort. Promise.) Strength/Skill Take 15 minutes to build to a heavy single of the following. Cluster Then AMRAP 12: 7 Clusters…
General Warmup and Barbell Technique
Every 5 minutes for 20 minutes
Row 500
10 Ground to Overhead 95/65
After Party
Trainers Choice
General Warmup and Barbell Technique On the 5:00 x 5 Rounds: 7 Power Snatches 95/65 7 Overhead Lunges 95/65 9/7 Calorie Assault Bike 7 Overhead Lunges 95/65 7 Power Snatches 95/65 Afterparty 30-25-20-15-10: AbMat Sit-Ups Hanging Hollow Arch Check out this video for the hanging hollow arch. Notice the lack of flexion in the hip…
