STRENGTH / SKILL
Mobility
Empty bar technique work
Build up to your starting weight for BOTH the clean & jerk and snatch.
WOD
Part 1)
EMOM 10
1 Power Clean & Jerk
*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.
Rest 3 Min Between Parts
Part 2)
EMOM 10
1 Power Snatch
*Start with a heavy weight and build over the 10 minute EMOM to a 1RM for the day.
Read More6 Rounds:
1 Min Max Reps Echo Bike Cals
1 Min Max Reps Toes To Bar
1 Min Max Reps Double Unders / or / Jump Rope
1 Min Rest
Read MorePARTNER WOD
*Teams of 2
*YGIG Style
*Partners Alternate Every Round
AMRAP 30
5 Pull Ups
10 Push Ups
15 Air squats to target (FULL ROM!)
Read MoreWOD
PART 1)
2 sets of:
2 Rounds
20/15 Cal Bike
20 Alt SL V Ups
Rest 2 minutes between sets
PART 2)
2 Sets:
9-6-3
Power Snatch 135/95
Burpee Box Jump Over 24/20”
Rest 3 min between sets
Read More
SUNDAY OPEN GYM STARTS THIS SUNDAY 10AM-12PM
WOD
AMRAP 20
40 Alt. DB Snatch 50/35#
30/24 Cal Row
40 Wall Balls 20/14#
Read MoreSTRENGTH
Push Press 7x3 @ 100% of 1RM Shoulder Press
WOD
1-2-3-4-5-6-7-8-9-10
Bench Press 115/75#
*30 Double Unders AFTER each set of bench press
WOD
Part 1)
AMRAP 10 minutes
150ft Farmer carry (2x53/35# KB’s)
15 Push Ups
Part 2)
AMRAP 15
200m Run
21 KB Swings 53/35#
12 Pull Ups
Read MoreWOD
Every 8 Min for 24 Min Perform:
2 Rounds:
15 Pull Ups
12 Thrusters 75/55#
9 Lateral Burpee over Bar
STRENGTH
3 Rounds For Quality
:30sec Chin over bar hold
:30sec Ring plank
:30sec Hand stand hold
:30sec L Sit hold (accumulated time)
WOD
”Diane”
21-15-9
Deadlifts 225/155#
Hand stand push ups / or / DB Push Press
SNATCH DAY
Part 1)
Snatch High Pull 5x2 @ 65% of 1RM
Part 2)
Snatch Balance 5x2 (No heavier than 65% of 1RM)
*prioritize speed, not weight here.
Part 3)
Power Snatch 10 x 1 @ 70-90% of 1RM Snatch
Part 4)
Snatch Deadlift 3x3 @ 105% of 1RM Snatch
Read MoreSTRENGTH
Back Squat 5 x 3 @ 50-60% of 1RM
Using tempo (3-1-X-1)
WOD
30-20-10
Cal Echo Bike (Ladies Cals: 21-15-9)
Push Jerk 135/95#
Read MoreWOD
EMOM 32
Alt. between…
Min 1) Double Under (10-70 reps)
Min 2) Toes to Bar (3-15 reps)
Min 3) Cal Row (15/12)
Min 4) Ring Dip or Bar Dip (3-15 reps)
*Choose a challenging, and sustainable Rep scheme that can be maintained for 32 minutes!
Read MoreSTRENGTH
Shoulder Press 7x2 @ 82% of 1RM
WOD
AMRAP 12
12 DB Deadlifts (2x50/35#)
12 DB Push Press (2x50/35#)
12 Box Jump Step Downs 24/20”
Read MoreWOD
Part 1)
AMRAP 7
20/15 Cal Echo Bike
30 Alt. DB Snatch 50/35#
Rest 3 Min
Part 2)
AMRAP 7
20 Toes to Rings (Using the high Rings)
20 Push Ups
Rest 3 Min
Part 3)
AMRAP 7
30 Wall Balls 20/14#
20 Burpees
Rest 3 Min
Read MoreWOD
EMOM 30
Alternate Between:
1 Min Cal Row
1 Min Ab Mat Sit - Ups
1 Min Double Unders / or / Jump Rope
* Choose a number of reps each round that can be maintained for 30 minutes!
Read MoreHEAVY DAY
Part 1)
6 x 3 Weighted Strict Pull Ups
*Rest 60-90 sec B/T sets
*Build to a 3RM Weighted Strict Pull Up if able
Part 2)
Bench Press 5 x 5 @ 72-75% of 1RM
Part 3)
Slow TEMPO Back Rack Step Back Lunges 6 x 4
Tempo: (3-1-3-1)
*Start at a moderate weight and finish heavy!
Read MoreWOD
5 Rounds
5 Hang Squat Cleans 135/95
5 Bar facing burpees
Post WOD STRENGTH
EMOM 10
1 Squat Clean
*Build over the 10min to today’s 1RM.
Read MoreSTRENGTH
Deadlift
5 reps @ 75% of 1 RM
3 reps @ 80% of 1 RM
1 reps @ 85% of 1 RM
5 reps @ 80% of 1 RM
3 reps @ 85% of 1 RM
1 reps @ 90% of 1 RM
WOD
27-21-15-9
Cal Row (Ladies Cals: 19-15-11-7)
KB Swing 53/35
Push Ups
Read MoreSTRENGTH
Shoulder Press 7 x 2 @ 77% of 1RM
*Take 3-5 warm up sets to build to 77%
WOD
For Time
50 Squats
25 Strict Pull Ups
50 Squats
20 Strict Pull Ups
50 Squats
15 Strict Pull Ups
*10min Time Cap
Read More