Friday

Group Warm Up: (10 Min) w/ Barbell 45/35 2 Rounds 3x Clean High Pull 3x Power Clean 3x Front Squat 3x Hang Squat Clean 3x Full Clean 3x Shoulder Press 3x Push Press 3x Jerk Strength: (20 min time Cap) Clean & Jerk (Find 1 Rep Max) 6-4-2-1-1-1 (Start about 50-60%) Metcon: Tabata of each:[…]

Thursday

Warm Up: Group Warm Up – 5-10min Then Complete the following 5x Muscle Snatch 5x Power Snatch 5x Snatch Balance 5x OHS 5x Hang Squat Snatch 5x Full Snatch Strength: (20min time Cap) Snatch (Find 1 Rep Max) 6-4-2-1-1-1 (Start about 50-60%) Metcon: 3 rounds: 800m run 20 med ball cleans 20/14 15 med ball[…]

Wednesday

Warm Up: 500m Row or 20 Cal Bike 2 Rounds: 10 GHD Sit Ups 10 GHD Back Extensions 10 Hip Extensions 10 Ring Dips/Push Ups 10 Strict Pull Ups 10 PVC Pipe Pass Thru 10 OHS :30 Sec Samson Stretch Core:  Tabata Russian Twist 45/25 Skill: Athletes Choice Strength: Rest Day/Make-Up Metcon:  Partner Wod 100[…]

Tuesday

Group Warm Up: Group Warm Up – 5-10min Then Complete the following 5x Muscle Snatch 5x Power Snatch 5x Snatch Balance 5x OHS 5x Hang Squat Snatch 5x Full Snatch Strength:  Dip Snatch (High Hang Snatch) 1-1-1-1-1 @ 70% Power Clean & Power Jerk  = 1 rep 1-1-1-1-1 @ 70% Metcon: 14 min EMOM Odd:[…]

Monday

Warm Up: Group Warm Up – 5 Minutes then complete the following: Skills Transfer – 2 Rounds with an empty bar 3x Snatch Push Press 3x OHS 3x Pressing Snatch Balance 3x Heaving Snatch Balance 3x Snatch Balance – Aggressive dip and drive under the bar Strength:  Snatch 1x @ 80% 1x @ 85% 1x[…]