Warm-up: Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 100 Wall ball (20/14#) 100 Calorie row 100 Pistols 100 Dumbbell snatch (100/70#) Strength: Clean + front squat every 1:30 at 275/195# 2 x 1+3 2 x 2+2 2 x 3+1 2 x 4+0 Then [...]

Warm-up: 200 Meter run 10/10 Plank alternating arm/leg lifts 10 PVC pass throughs x 3 Sets Conditioning: With a partner, your rest is while your partner goes, and you each do 5 rounds of the following: 500 Meter row With partner back and forth X 5 Rest 3 min 500 Ski Partner back and forth [...]

Today is a Rest Day!  Here is Your Mobility

Today is a Rest Day!  Here is Your Mobility

Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility

Warm-up: 5:00 Of related tissue work, then 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Snatch: Every 2:00 complete 6 sets of 6 reps Snatch pulls: Complete 5 sets of 3 reps WOD: 0:00 10 Muscle-ups 10 Parallette handstand push-ups with just abmat x 3 20:00 30 Muscle-ups 30 Parallette handstand push-ups [...]

Warm-up: x 3 Row 400 Meters 8/8 High kicks Thoracic warm-up WOD: For Time 9-15-21 Row calories Hang snatch (115/75#) Strength: Snatch: Complete 6 sets of 3 reps, go by feel Turkish get ups: 5/5 x 5 Sets Recovery: Low Back, Hips and Hamstrings