5-3-1+

Monday, June 22, 2015 Back Squat: 75%x5, 85%x3, 95%x1+ Then, 21-15-9 Power Snatch(95,65)(75,55)(55,35)(35,15) Overhead Squat We have two more weeks left in our strength cycle before we deload 1 week and then set new 1 rep maxes.  Stay consistent...

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It Takes 2

Saturday, June 20, 2015 Teams of 2: 8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) At the 8 minute mark begin, 10 minutes to complete: 1 mile Run...

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Power Clean and Foundation

Friday, June 19, 2015 Power Clean: 70%x3, 80%x3, 90%x3+ Then, 5 Minute AMRAP Ladder (go up by 3): 3 Deadlifts (65% 1 rep max, do not exceed 315,225) Sprint (3 mat lengths) 3 Pushups 3 Sprints 6 Deadlifts 3 Sprints 6 Pushups 3 Sprints 9 Deadlifts...

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Oly EMOM

Thursday, June 18, 2015 Snatch EMOM:(20 minutes) Odd- 2 Touch and Go squat snatches (building) Even- Rest We will be spending the first part of the class drilling positions for the snatch and practicing the movement.  The EMOM is a great way to...

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Up to Ya

Wednesday, June 17, 2015 Bench Press: 70%x3, 80%x3, 90%x3+ (add 10lbs to 1 rm) Then, For Time: (split up the reps however you like) 75 Wall Balls (20,14)(14,10)(10,6) 60 Pullups (banded)(ring row) 1200 Meter Run We are coming into our final weeks...

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Slow to Fast

Wednesday, June 10, 2015 Press: 70%x3, 80%x3, 90%x3+ Then, For Time: 500 Meter Row 50 Pushups 100 Double Unders (2 Minutes of attempts)(200 Singles) For your press weight today, add 10lbs to your old max and then take 90% of that for your...

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True to Form

Tuesday, June 9, 2015 For Time: 200 Meter Run 15 Power Cleans(135,95)(115,75)(95,65)(55,35) 400 Meter Run 15 Power Cleans 800 Meter Run 15 Power Cleans 400 Meter Run 15 Power Cleans 200 Meter Run Today you have a power clean wod with a running...

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