Workout of the Day Tuesday, July 28th, 2020

General 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…

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Workout of the Day Monday, July 27th, 2020

General 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…

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Workout of the Day Friday, July 24, 2020

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…

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Workout of the Day Tuesday, July 21th, 2020

General 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…

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Workout of the Day Monday, July 20th, 2020

General 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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