Strength:A) Hang Snatch: EMOM x 9 min: 50/3, 50/3, 60/2, 60/2, 70/2, 70/2, 75/2, 80/2, 85/1B) EMOM x 8 min: Odd min: FS: 75/4 Even min: 10 GHD SitupsSkill:Bar Muscleups: 4 sets of 6-10 UB, rest as needed. Work on being fast and efficient on the … [Read more...]

Strength:A) Blocks: Snatch: 3x2 @ 75%B) Blocks: Clean + Jerk: 3x1+2 @ 75%C) BS: 60/5, 70/5, 80/4, 85/3, 90/2Skill:Stretch and mobilize and warm-up any sore parts of your body from Open WODEMOM x 4 min: 1 Strict MU + 3-6 UB MUConditioning:4 Rounds:10 … [Read more...]

Complete a 10 min row/airdyne warmup at light intensityOpen WOD 15.2 … [Read more...]

Strength:A) Power Jerk + Split Jerk from blocks: 3 sets of 1+1 @ 70%, rest as neededB) FS: 4x2 @ 70%Skill:NoneConditioning:3 Rounds AFAP:10 Thrusters (95/65)50 DU5 Thrusters (95/65)25 DURest 3:1 … [Read more...]

Strength:A) Clean Only: Every 90 sec: 60/4, 70/3, 75/3, 80/2, 85/2, 90/1, 75/5B) Deadlift: Every 60 sec: 40/5, 50/5, 60/5, 70/5, 75/5Skill:A1) 3 Strict Pullups with DB/KB between feet then drop weight and complete 12 C2B Pullups unweighted x 3 sets; … [Read more...]

Strength:A) Snatch: Every 60 sec: 70/2, 75/2, 80/2, 85/1, 90/1, 75/3B) EMOM x 8 min: Odd min: BS: 80/3 Even min: Seated Box Jumps x 8Skill:HSPU: 4 sets of 6 increasing in deficit depth, strict as able, rest as neededConditioning:Open Repeat Workout … [Read more...]

Strength:A) Power Snatch: 3 singles @ 70%B) Power Clean + Power Jerk: 2 singles @ 70%C) FS: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1Skill:Stretch and mobilize and warm-up any sore parts of your body from Open WODConditioning:4 Rounds:8 Mtn Climbers E/L100 … [Read more...]

Open Workout 15.1 … [Read more...]

Strength:A) DB Strict Press: 3x8 standing fast repsB) Close Stance (pull stance) BS: 3x1 @ clean maxSkill:NoneConditioning:3 Rounds AFAP:25 DU12 Wall Ball (20/14)12 Pullups25 DURest 3:1 … [Read more...]

Strength:A) Clean and Jerk: 75/2, 80/1, 85/1B) Clean Pull: 100/2*3 setsSkill:A1) Strict Chinups 3x6, all reps continuous; A2) Ring Dips: 3x6 all reps continuousConditioning:8 Rounds15 Cal Row AFAPRest 3:1 … [Read more...]

Strength:A) Snatch up to 3 singles @ 85%B) FS: 3x2 @ 80%Skill:3 sets:UB MU, work on technique here, go to number of reps that allows for technical work but doesn't become fatiguing Conditioning:AMRAP in 1 min: 8 Power Snatch (75/55), 6 Burpee Over … [Read more...]