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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…
DetailsGeneral 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…
DetailsGeneral 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…
DetailsGeneral 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…
DetailsGeneral 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…
DetailsGeneral 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…
DetailsGeneral 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…
DetailsGeneral Warmup and Kettlebell Technique
Then
6 Rounds For Time:
200 Meter Run
21 Wallballs 20/14
15 Kettlebell Snatches 24/16
9 Chest to Bar Pull-ups
Afterparty
Back Squat 5 x 5
Watch the video. This is why we do general physical training which kettlebells are of course part of.
//youtu.be/PWESVqOwMHw
General Warmup and Barbell Technique
Strength/Skill
EMOM for 10 Minutes
1 Squat Snatch
Then
AMRAP 5:
21 Double Unders
9 Burpees
Directly Into…
AMRAP 5:
Max Meter Row
(Sub bikes, ski ergs, run, elliptical. Just a hard 5 minutes of monostructural cardio)
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
