Monday Supplemental Power 4 x 1 Snatch Balance 4 x 2 Overhead Squat Shoulder Mobility and Snatch Skillwork Power EMOM x 18 Minutes Minute 1: 1 Hang Snatch + 1 Snatch Minute 2: 10 Chin Ups Minute 3: 10 Straight ... Read More
Supplemental Strength 7 x 1 Overhead Squat Strength Front Squat 7 x (3) 7 Strict Handstand Push Ups 7 x 6 Every 3:30 Minutes Workout of The Day 12 Minute AMRAP 15 Front Squats 155/105 135/95 115/85 30 Wall Balls ... Read More
Supplemental Power 5 x 2 Cleans or Power Cleans @ 85-90% 5 x 10 High Row 5 x 10 Single Arm Row Strength T Bar Row 6 x 10 Hollow Rocks 6 x 20 Every 3:30 Strict Pull Ups 3 ... Read More
Tuesday Supplemental Power 7 x 1 Overhead Squat 7 x 1 Push Jerk 3 x Max Rep Ring Muscle Ups 3 x Max Rep Bar Muscle Ups Strength Push Press 5 x 6 GHD Sit Ups 5 x 12 Every ... Read More
Monday Supplemental Power 8 x 1 Hang Cleans Strength Back Squats 7 x 5 Every 3 Minutes then Hang Power Clean Skillwork Workout of The Day 18 Minute Time Cap 2012 Regionals Event 2 Rx Level 1 and 2 2000 ... Read More
Saturday Strength Close Grip Bench Press 6 x 8 L Hang 6 x :20 Seconds Every 3:30 Weighted Dips 6 x 8 GHD Sit Ups 6 x 12 (8) Every 3:30 Minutes Team WOD 50-40-30 Thrusters 95/65 Toes to Bar ... Read More
Friday If you were not able to make it in for 8 x 5 Back Squats yesterday please try to get a 5 x 5 in before class time today. In Health, CK Supplemental 5 x 8 Seated Cable Row ... Read More
Wednesday Supplemental Strength 6 x 8 Single Arm Row Strength Overhead Squat 6 x 4 (7) GHD Sit Ups 6 x 18 (12) Every 3:30 Minutes Workout of The Day Every 3:30 minutes for as long as possible complete: From ... Read More
Tuesday Supplemental Power 36' Handstand Walk 6 x 1 Clean + 1 Thruster 6 x 1 Bar Muscle Ups Power/Strength 9 x 2 Hang Cleans + 1 Front Squat Every 2:30 Minutes Workout of The Day 3 Rounds 7 Power ... Read More
Supplemental Power 6 x 1 Snatch Balance 6 x 1 Snatch + 1 OHS Power Split Jerk 9 x 1 Every 1:30 Take a Longer Break if you're feeling a PR on your last 4 Reps Workout of The Day ... Read More
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