Category: Uncategorized

WOD: 1) Snatch Complex: 1-1-1-1-1 One Snatch Complex consists of 1 Snatch Deadlift, 1 Snatch Pull, 1 Power Snatch, 1 Hang Squat Snatch. All 5 sets should be heavy, you should be working based on the limitations of your Power Snatch. Rest no more than 2 minutes between sets.2) AQAP:50 Double-unders18 Dumbbell Shoulder-to-Overhead 50/359 Muscle-ups 50 Double-unders 14 Dumbbell Shoulder-to-Overhead 50/35 7 Muscle-ups 50 Double-unders 10 Dumbbell Shoulder-to-Overhead 50/35 5 Muscle-ups For results post heaviest Snatch Complex, and time to complete workout along with any scaling used. Post results/thoughts to comments Like Wednesday with the Clean, the Snatch Complex should help you guys develop a better Snatch, especially through the first two pulls. I saw a number of you get better with your elbows with the proceeding Snatch Pull before the Power Snatch. Met-con was a tough one today, and skill intensive. If you…

WOD: 7 rounds of 3 minutes each:200m Run15 Burpees15 Ball Slams 40/30 In this workout your rest is your score. The goal is to complete the interval as fast as possible and the remainder of the 3 minutes is your rest period. Ideally you should get some rest every round so scale accordingly if you aren’t able to complete the interval in the 3 minute time cap.For results post cumulative rest time along with any scaling used.Post results/thoughts to comments Good ole fashion hard work was on the board today, and everybody who came in brought their lungs along. This was a great workout to really test your cardiovascular capacity, and to test your mental drive and will. Name of the game was to not stop and push hard. You all did awesome, and truly pushed yourselves to that max threshold. See you…

WOD: 1) Clean Complex: 1-1-1-1-1 One Clean Complex consists of 1 Deadlift, 1 Clean Pull, 1 Power Clean, and 1 Hang Squat Clean. All of these movements should be touch and go there should be no resting the bar on the ground. Rest no more than 2 minutes between sets. Make sure each of the 5 complexes is heavy.2) 3 rounds AQAP:400m Run12 Ring Dips21 Kettlebell High-pulls 70/53 The High-pulls are two hands on the Kettlebell with the bell touching the ground on each rep and the handle coming just shy of your chin at the top.For results post heaviest set of Clean Complex and time for Met-con along with any scaling used.Post results/thoughts to comments Complexes are very helpful for developing the olympic movements and can really help show you where you are making mistakes. For many today, the clean pull really helped…

WOD: 1) Strict Press: 5-5-3-3-1-1-1 While we went for a max single yesterday on the Front Squat you should not be looking for the same thing here. We are looking for total overall poundage, which means you should be doing heavy sets of 5 and 3, and thus your shoulders should be taxed to the point where you won’t be hitting a 1RM. For each set you should be looking to go as heavy as possible. Rest no more than 90 seconds between sets, and make sure that you absolutely do not bends your knees.2) 21-15-9 – AQAP:Chest-to-bar Pull-upsPower Snatch 95/65Box Jumps 24/18 For results post weights hit at each set of presses, and time for Met-con along with any scaling used.Post results/thoughts to comments Strict press can be a frustrating one for many of you, one thing that is important to remember is…

WOD: 1) Front Squat: 1-1-1-1-1-1-1 Treat this as an opportunity to find your 1RM Front Squat. Think about going for that lift on your 3rd or 4th set and then finishing out the remaining lifts at 80-90% of that weight.2) 8 minute AMRAP:5 Thrusters 135/9525 Double-unders For results post heaviest Front Squat, and rounds plus reps for the Met-con, along with any scaling used.Post results/thoughts to comments We’re back. Excuse me if I’m a little off at any of the classes, but after not going to bed Sunday night and teaching Monday evening my sleep pattern is thrown off a bit. I will say it’s great to be home though and nice to be back in the gym. Nice work the Front Squats today, a lot of PR’s were had. If you didn’t catch it, we will be starting a 12 week squat program…