Strength/Skill: Burgener Warm Up Sotts Press 3 x 3 Snatch Push Press 3 x 3 WOD: Muscle Snatch 5 x 1 Power Snatch 5 x 3 Full Snatch 5 x 5 *All Reps of Power Snatch and Full Snatch must be touch and go, any drop or re-grip of the bar counts as a failed attempt....Read More
Strength/Skill: WOD: AMRAP in 3 Minutes: Rest 1 Minute AMRAP in 6 Minutes: Rest 2 Minutes For Time: Run 400 Meters 30 Wall Balls 20 Toe To Bar 30 Box Jump 20 Sumo Deadlift High Pulls 30 Burpee 20 Shoulder to Overhead 150 Feet Stone Carry Additional: Read More
There is no 10:30 Competition Class today, We’re going to run this class every other week Strength/Skill: WOD: 15-12-9 Stone to Shoulder (Sub Heavy KB Swing) Pull Ups Double Unders x 3 Additional: Read More
WOD: Benchmark Friday!!! “Mr. Anderson” In Teams of 2 Perform the Following for Time: 30 Deadlift 275/185 Run 400 Meters 30 Back Squat 225/155 Run 400 Meters 30 Bench Press 185/125 Run 400 Meters 60 Wall Balls Run 400 Meters 30 Bench Press 185/125 Run 400 Meters 30 Back Squat 225/155 Run 400 Meters...Read More
Skill: Pose Run Drills WOD: AMRAP in 10 Minute in teams of 3 Plank Hold Run 100 meters Burpee One partner will perform as many burpees as possible while the 2nd partner runs and the 3rd partner holds the plank. Score is total burpees completed as a team in the 10 min. Additional: 21-18–15-12-9-6-3 Not for...Read More
Strength/Skill: 3 Sets: Bulgarian Squat x 8-12 ea Bent Over Double DB Row x 8-12 WOD: 3 Rds For Time: 10 Ring Dips 15 ea Single Arm KB Overhead Squat (Sub 30 Goblet Squat) 20 KB Snatch ea 25 KB Toe Touches 150 Meter Run Additional: Burgener/Skill Transfer Warm Up x 3 (PVC, Training Bar, Oly Bar) Snatch...Read More
Strength/Skill: WOD: AMRAP in 9 Minutes 15 Medball Clean Run 300 Meters Rest 5 Minutes AMRAP in 9 Minutes 5 ea KB Lunge Pass Through 5 ea 5 RT Arm KB/DB Snatch 55/35 5 KB Lunge Pass Through 5 ea 5 LT Arm KB/DB Snatch 55/35 10 Box Jump Additional: Back Ext. 4 x 25...Read More
Strength/Skill: WOD: Goat Day:Choose a movement or two in which you feel you need some extra work on, talk it over with your coach and they will help you come up with an AMRAP or an appropriate rep scheme for a skills session. Additional: 2 Rds Rest 5 Minutes Between Rds: 300 yard Shuttle Run...Read More
We’re going to move tomorrow’s strength class to Thursday morning, therefore class will be on Thursday and Friday. Sorry for the late notice, we changed a little of the programing for this week and this will be more beneficial.Read More
