Strength/Skill 4X5 Back Squat Working to Heaviest Possible. Rest no more that 2 minutes between sets. 4X8 (or ME) Strict Deficit HSPU. If you don’t have yet have your deficit HSPU do the least scaled version possible. No feet on boxes (IMO totally keeps you stuck) Holds are ok as are partial movements are ok…
Every two minutes for 12 minutes 2 Power Snatch + 1 Squat Snatch + 1 OHS (all touch and go unbroken, no misses and go heavy as you can) Then 1) 5:00 row as many meters as possible* *No rest between 1&2. 2) For time: 25 C2B Pullups 25 Deadlifts 225/155# 25 TTB 40 KB Snatchs…
NOTE: FOR THE WEEK OF DECEMBER 26TH ALL 6:30PM CLASSES WILL BE CANCELED. Strength/Skill EMOM 10 Minutes 1 bear complex Power Clean, front squat, press, back squat, behind neck press* *Do not combine movements of the bear. Meaning don’t do a cluster for the first 3 movements Then For time: 2 rounds of: 20 Burpee…
See you tomorrow on the 26th!
The 12 WODs of Christmas” Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to…
Strength 5 x 5 Double Kettlebell press. (use as big of bells as possible. If you can do 5 with 32’s make it amrap) Then 15-12-9 Thrusters 95/65 Pullups Rest 5 Minutes 12-9-6 Thrusters 135/95 Chest to Bar Pullups Rest 5 Minute 9-6-3 Thrusters 165/115 Bar Muscle Ups Absolute 25 Minute time cap for all…
Strength/Skill EMOM 12 Minutes alternating between 1 Cluster. Work to heaviest possible 8 bar facing burpees Then Power Elizabeth 21 15 9 Power Cleans 135/95 Ring Dips Power Elizabeth is a version of the classic benchmark Elizabeth. Not squatting under every clean will reduce the time by as much as half for many athletes.…
Strength/Skill EMOM 10 Minutes alternating between 3 hang squat snatch (start from ground and pause 3 seconds at knee) work as heavy as possible without missing, power snatching or pressing out. 8 bar facing burpees Watch this video as Mr. Klokov is doing everything that we are cuing. Yes 200kg is a massive weight BUT…
Strength/Skill 4X5 Strict Muscle-Ups if you don’t have muscle ups do muscle up progressions. Squat: 4X5 @75% Then 8 Rounds of 30 seconds double unders 30 seconds rest At 8 minutes Complete as many chest to bar pullups as possible in 4 minutes At 12 Minutes complete 8 Rounds of 30 seconds double unders…
Every 2 Minutes for 10 Minutes 3 pause squat snatch. Pause 3 seconds at the knee and reset every rep. In other words no touch and go. Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit. If you have less than 5 full rounds complete at the 10 minute mark drop…
