Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Conditioning 16 min. AMRAP -15 Bar Facing Burpees -21 OHS (95/65) -7 MU Skill: A) 14 min. EMOM E- 4 H/A kips + 6 kipping/Butterfly pullups O- 12 alt. pistols Strength A) EMOM x 8 min: 2 Full Snatches @ 80% of best … [Read more...]
Complete in Order Conditioning 15 min. AMRAP -40 TTB -30 Cal Row -20 power snatches (75/55) -10 HSPU (open standard) -100 ft. OH walking lunge (75/55) (25ft. x4) Strength: Rest 5 min. after conditioning then... A) 14 min. Clock -you have 14 … [Read more...]
Complete in Order Skill: A) 3 sets as warmup for workout: -10 jerk grip OHS w/ bar only -5 Ring MU -10 alt. lunge steps Conditioning -ย Community WOD: 20 min. AMRAP -20 wallballs (20/14) -40 DU -5 Ring MU Rest 2:1 after each completed … [Read more...]
Complete in Order Conditioning 4 rounds for time -21 C2B Pullups -15 Deadlifts (145/100) -9 Hang clean and jerks (145/100) Skill: 6 sets: 8 back rack stationay reverse lunge steps (4 e/leg) -start medium and build as able Conditioning: 4 min. … [Read more...]
https://youtu.be/kdCnzIuMQIo With the Open only days away we have seen how a single rep of a Ring MU, Bar MU, HSPU etc. can be the separator in hundreds of places. Achieving these first reps will be the focus. Over the next few weeks I am going to … [Read more...]
Complete in Order Strength: A) 15 min. Every 90 sec. -Squat clean thruster + FS *Build as able - do not fail Skill: A) 4 rounds -100m run -16 kipping HSPU *open standard Conditioning: 5 rounds for time -4 Bar MU -12 alt. pistols -60 UB DU For … [Read more...]
Complete in Order Strength: A) 14 min. every 2 min. - increasing weight as able - start 50-60% B) 5 sets - 2 FS @ 85% of 4rm from last week Skill: A) 5 sets -4 kip TTB + 3 Bar MU Conditioning: 10 Rounds for time -10 DB thrusters (35s/50s) -6 … [Read more...]
Complete in Order Conditioning 5 min. Assault bike for cals rest 2 min. then... 5 rounds for time -80 DU + 10 alt. DB snatch 50/35 Rest 3 min. after each round rest 2 min. then... 5 min. assault bike for cals Strength: A) 12 min. clock Min. … [Read more...]
Complete in Order Skill: A) Watch the strategy video and hash out your individual warmup process and focus. Is you have tight writst, shoulders, ankels etc. priorotize … [Read more...]