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The 12 WODS of Christmas For time: 1 Sumo Deadlift High-pull, 95/65 2 Thrusters, 95/65 3 Push Press, 95/65 4 Power Cleans, 95/65 5 Deadlifts, 95/65 6 Kettlebell Swing (American)s, 24/16 7 Pull-ups 8 Knees To Elbows 9 Box Jumps, 24/20 in 10 Double Unders 11 Overhead Walking Lunges, 95/65 12 Burpees …
DetailsWarmup Glute Bridges Single-Leg Glute Bridges Glute Bridge Walkouts Click Here Jumping Air Squats Mobility Couch Stretch: 1 Minute Each Side Front Rack Stretch: 1 Minute Strength Take 15 minutes to get a heavy single thruster out of the rack. Heavy means as much as you can do without major faults. Not looking for…
DetailsStrength/Skill 3 sets Javorek Complex II Start with an empty bar and add weight for sets two and three. Remember the small change plates are good. Then For Time: 40 Lateral Barbell Burpees 40 Power Snatches (75/55) 10 Ring Muscle Ups 40 Lateral Barbell Burpees After Party Olympic Cycling (AKA touch and…
DetailsWarmups 30 Seconds each Active Samson Active Spidermans Inchworm to Push-up Alternating Bird Dogs Front Plank Shoulder Taps Side Plank (15 Second Each Side) Movement Prep 3 rounds, not for time 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 3 Chin Over Bar Pull-up 3 Chest to Bar Pull-ups Then…
DetailsThink long arms and hips back when receiving the snatch. AKA wait to pull and no muted hips. Barbell Warmups Javorek I I35 Classic warmup Then Take 15 minutes to build to a heavy set of 3 of Hang Power Snatch. Make sure you do the following. Get powerful lockouts. AKA no pressouts Consistent setups.…
DetailsWarmup 30 Seconds each Single Unders Active Spidermen Medicine Ball Deadlifts Single Unders Push-up to Down Dog Air Squats to Medicine Ball Single Unders Inchworm to Push-ups Medicine Ball Slams Single Unders Mountain Climbers Medicine Ball Squats Barbell Warmup Javorek Complex I Add weight and do a second set Then…
DetailsFilthy Fifty For time: 50 Box Jumps, 24/20 50 Jumping Pull-ups 50 Russian Kettlebell Swings, 24/16 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 50 Back Extensions Absolute 30-minute time limit. Either grab a partner or scale reps as necessary to finish within the time cap. 50 Burpees 50 Double Unders Absolute 30-minute…
DetailsWarm Up and Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups* 3 Kipping Pull-ups** *Scale to ring rows or a band. If you aren’t getting full range of motion meaning chin over the bar you have to scale it. Every time you fail to get your chin over the bar you’re…
DetailsStrength/Skill Snatch Complex Every 2 minutes for 10 minutes perform the following complex 3 Snatch deadlift to knee position 3 Snatch high pulls 3 Muscle snatch 3 Power Snatch Note: There are a lot of reps here so you will really have to dial in and pay attention to any possible flaws…
DetailsSquat Clinic Then 3 Sets 30 Seconds Air Squats 30 Seconds Single Unders Strength/Skill Work up to a heavy set of 3 in the front squat. While depth is great if we start to lean forward at all in the front squat especially towards the bottom the front squat WILL NOT translate…
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