Tuesday November 13 2018

Tuesday November 13 2018

  -Warm Up-


2 rounds


1 min row/ bike

10 Samson lunges

8 shoulder openers

5 Cuban press + overhead squat

Then with empty barbell

2 rounds

5 muscle snatches high hang

5 power snatch balances

5 power snatch midshin


-Strength-


Take a few minutes to warm up


EMOTM x 3 - 3 power snatches

EMOTM x 3 - 2 power snatches

EMOTM x 5 - 1 power Snatch


(Building in weight)


  • start somewhere around 50-60%
  • Focus on form and technique
  • Try to keep shoulders over the bar as long as you can coming from the floor!


-WOD-


AmRaP 15


15/12cals row

5 Sh to Oh

12 abmat sit-ups

Monday November 12 2018

Monday November 12 2018

  -Warm up-


2 rounds

10 groiners

8 eccentric ankle dorsiflexion

10 kossack squats

8 Cuban presses

5 beat swings


Then 1 min posterior hip distraction



-Strength-


20 Rep Back Squat WK 3


Add 5-10# from last week


Take a few sets to warm up then complete 1 set of 20 reps



-WOD-


“Three wise men”



Three AMRAPs in 16 minutes


AMRAP in 4 minutes


5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees


Rest 2 minutes


Then, AMRAP in 4 minutes


10 Power Cleans (135/95 lb)

20 Pull-Ups


Rest 2 minutes


Then, AMRAP in 4 minutes


15 Box Jump-Overs (24/20 inch

30 Wall Ball Shots (20/14 lbs)


Score is total reps

Sunday November 11 2018

Sunday November 11 2018


-Warm up-


2 rounds


5 sumo inchworms + push up

20 sec bent knee hollow body holds

5 reverse grip strict toes to bar

10 reverse grip shoulder openers

5 banded pull a-parts


-Strength-


Take a few warm up sets ... get heavy on the bench


Incline bench

6-6-6-6

Super set reverse grip DB front raises

12-12-12-12


-WOD-


In teams of 3


Rotate full rounds

Each athlete will complete 6 rounds

20/12 cals or 15 burpees

15 DB bent over overs 50/35

15 sit-ups with feet anchored on DB