Sunday Workout Of the Day LIFT Overhead Squat 5@ 65% 3@ 70% 2@ 75% 2@ 80% 1@ 90% * Continue with 1 rep until max out. WOD Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95/65) 10 pull-ups / C2B* From 3:00-6:00 […]
Saturday Workout Of the Day SKILL Handstand Walks WOD “LINDA” 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 ½ x body weight Bench Press: Body weight Squat Clean: ¾ of Body Weight
Friday Workout Of the Day LIFT Clean 5@ 65% 3@ 70% 2@ 75% 2@ 80% 1@ 90% * Continue with 1 rep until max out. BUY IN 20 Toes to Bar WOD 100 Front Squats (95/65) BUY OUT 20 Knees to Elbows
WOD: Clean, T2B, Front Squats, K2E Read More »
Thursday Workout Of the Day SKILL (3×5) Lat Activation – At 70 ish degree body incline (rings at chest level) keep arms as straight as possible pulling arms upwards to make your body into a Y position (3×8) Tuck Crunch (4×3) False Grip turn out to pullup with rings (20s each side) x2 – Left
WOD: Gym Skills, Jackie Read More »
Wednesday Workout Of the Day LIFT Split Jerk 5 @ 40% 5 @ 65% 3 @ 75% 2 @ 85% 1 @ 90% WOD 10min AMRAP 15 Wall Balls (20/14) 30 Double Unders
WOD: Jerk, WBs, DUs Read More »
SKILL Warm-up: 20s hollow body hold (x3) 5×1 MU negatives – 30-60s rest between sets SKILL: MU Progression (To work on hip pop): A) MU with feet directly under rings (False grip) – straight arms and use hips to pop up and drive through to stand up out of the MU (feet should never come
Just a quick note regarding Saturday’s schedule. Due to popular demand, we will be extending member’s choice to 1.5 hours. So the afternoon schedule will look like this: 12:00-1:30 – Member’s Choice 1:30-2:30 – Foundations 2:30-4:30 – Competitor’s
Monday Workout Of the Day LIFT Snatch 5@ 65% 3@ 70% 2@ 75% 2@ 80% 1@ 90% * Continue with 1 rep until max out. Buy In – 5 there and backs – Jogging (length of gym and back = 1) + 10 long stride walking lunges Coaching Point: Focus on driving hips as far
WOD: Snatch, Sprint Circuit Read More »
Sunday Workout Of the Day LIFT: Front Squat 5@ 65% 3@ 70% 2@ 75% 2@ 80% 1@ 90% * Continue with 1 rep until max out. WOD 1 TABATA (x2) * Score is lowest rep count on any given round of the 8 rounds (4 minutes) Pullups 2 min rest Hang Cleans (95/65) 2 min
WOD: Front Squat, Pullups, Cleans, OHWL Read More »
Saturday workout: WOD 1 Every 2min for 20 minutes… 6 Chest To Bar 4 Handstand Pushups 2 Turkish Getups WOD 2 “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips
WOD: C2B, HSPU, TGU, Elizabeth Read More »
