Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Conditioning: A) Power Clean + Power Jerk: 4 sets of 3+1 at a easy/smooth weight, rest 90 sec B) Every 90 sec x 4 sets: 2 FS @ 80% Skill: Practice Skill from Open WOD Strength: 6 rounds - AMRAP :30 sec. on/:30 sec. off all … [Read more...]
Complete in Order Conditioning: Open Workout 17.2 *Be sure to watch our Open Prep videos on www.powerandgraceperformance.com Skill: A) 12 min. easy assult bike *every 3 min. -10 weighted situps -10 ghd hip extensions Strength: None For free … [Read more...]
Rest Day … [Read more...]
Complete in Order Conditioning: 4 rounds -200m run -8 HSPU -6 C2B Skill: A) 2 sets: 50 ft. single arm OH carry - AHAP w/ locked arm B) 3 sets: 3 wall walks + 5 kipping hspu Strength: A) Bench Press: complete 3 sets of 3 reps, rest 60 sec … [Read more...]
Complete in Order Conditioning: 3 rounds for time -500m Row -20 wallballs (20/14) (10/9' target) -10 Hollow rocks Skill: A) 2 min. hollow rocks + 2 min. arch rocks B) 4 sets: 4 small circles + 4 pullups *practice the method you will use in open … [Read more...]
Complete in Order Conditioning A) Open 17.1 Repeat Or B) 4 min. AMRAP 9 TTB 6 Thrusters (95/65) 30 DU Rest 1 min. Repeat 4 min. AMRAP Skill: A) 2 sets - 8 H/A kips w/ towel b/n feet B) 7 min. EMOM -2 kipping MU Strength A) Snatch: work up … [Read more...]
Complete in Order Conditioning: A) Power Clean: 5 sets of 3 working to best triple for the day B) EMOM x 10 min: 3 BS @ 70% Skill: Practice Skill from Open WOD -DB transitions and burpee step ups Strength: 6 round for time -12ย hang power … [Read more...]
https://youtu.be/Dfif169We8Q … [Read more...]
Complete in Order Conditioning: Open Workout 17.1 *Be sure to watch our Open Prep videos on www.powerandgraceperformance.com Skill: A) 2 min. Tabata - hollow hold 2 min. tabata - hollow scissor kicks 2 min. tabata - arch holds Strength: None - … [Read more...]
Complete in Order Conditioning: 21-15-9 -DB thrusters (50/35) -C2B Skill: A) 10 min. EMOM E- 30 sec. max HS walk O- 3 Bar MU Strength: A) EMOM x 6 min: - 5 Bench Press @ 70% B) EMOM x 5 min: 15 sec max rep deadlifts @ 40% of max + 45 sec … [Read more...]
Complete in Order Conditioning 6 rounds For time -50m Sled push (45s/25s added to prowler) -10 TTB -20 DU Skill: A) 6 sets -6 kipping HSPU (open standard) + 20 UB DU after each set *rest 90 sec. after each set Strength: A) EMOM x 8 min: 2 split … [Read more...]