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General Warmup and Barbell Technique Then AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of “Cindy” Max Squat Cleans (185/135) Afterparty 5 x 8…
DetailsGeneral Warmup and Barbell Technique Ankle and Hip Mobility Strength/Skill Build to a Heavy Complex: 2 Push Press 3 Push Jerks Then 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (115/85) Box Jump Overs (24″/20″) Afterparty Body Armor 4 Rounds: :30 Seconds Max Banded Good Mornings :15 Seconds…
DetailsGeneral Warmup and Barbell Technique Practice Round Run 200 7 Toes-to-bars 5 deadlifts with wod weight The time limit for the workout is an absolute 20 minutes. Scale the length of the run, number of toes to bar, deadlift weight or all the above. Use practice rounds to estimate completion time. Then 3 rounds for…
DetailsGeneral and Barbell Warmup Snatch Workup to opening lift Clean and Jerk Workup to Opening lift The Kansas State Weightlifting Championships and Open have been moved up to the weekend of August 8 and 9th. Many of you have committed to competing and several other of you have expressed interest. So this Sunday and next…
DetailsGeneral Warmup and Mobility
Then
“Ladybug”
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
One Round of Kelly is:
Run 400 m
30 Box Jumps, 24/20
30 Wall Balls, 20/14
One Round of Hellen is:
Run 400 m
21 Kettlebell Swings, 24/16
12 Pull-ups
General Warmup Strength/Skill Take 15 Minutes to build to a heavy complex of: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks All deadlifts touch and go. Do not put the bar down until the complex is complete. Then D.T. 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105 Afterparty Midline…
DetailsGeneral Warmup Then 5 Rounds: 100′ Walking Lunge 30 AbMat Sit-ups 30/21 Assault Bike This workout should take 20-30 minutes with a 30-minute cap Pacing on the bike will be critical, so keep the following in mind when setting a goal of how fast you should move. 50 RPM: ~6 Calories Per Minute 55 RPM:…
DetailsGeneral Warmup Then AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 12 Front Squats (115/85) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 9 Front Squats (135/95) 6 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Max Rounds: 6…
DetailsGeneral Warmup and Barbell Technique Mobility Remember that good looking push presses start with great ankle mobility and the great toe to bars require not only good core strength but good mobility in the entire posterior chain mainly lumbar spine and hamstrings. Practice Round 1 Round With Lighter Weight: 5 Deadlifts 5 Toes to Bar…
DetailsGeneral Warmup and Barbell Technique Ankle and Hip Mobility Strength 3-Position Power Snatch Build to a Heavy Complex Start high at the pop then just above the knee and then the floor. Pause for a second or two at each position. Don’t touch and go from the floor but also don’t relax before the pull…
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