workout

OF THE DAY

MONDAY 7.6.2020 WOD

Three Sets:
Snatch Balance + 3 Overhead Squats
Then…

A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from Below the Knee + Snatch
(pause 2 seconds below the knee, then snatch, drop, reset and snatch from the floor)

B.
Ten rounds for time of:
12 Kettlebell Swings (53/35 lbs)
9 Push-Ups
6 Toes to Bar

-Modify
Four Sets:
6 Single-Arm Kettlebell Swings
6 Overhead Alternating Reverse Lunges w/ Kettlebell (switch arms each set)
Then…

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each arm @ 2111

B.
Ten rounds for time of:
12 Kettlebell Swings
9 Push-Ups
6 Toes to Bar or Hanging Leg Raises or V-Ups

MONDAY 7.6.2020 WOD

Three Sets:Snatch Balance + 3 Overhead SquatsThen…A.Every 2 minutes, for 16 minutes (8 sets):Snatch from Below the Knee + Snatch(pause 2 seconds below the knee, then snatch, drop, reset and snatch from the floor)B.Ten rounds for time of:12 Kettlebell Swings (53/35...

SUNDAY 7.5.2020 WOD

PART I:  TECHNIQUE PRIMERBig Clean Complex 6 Sets Building in Load1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk-Each set consists of 12 reps...

SATURDAY 7.4.2020 WOD

In teams of two, complete as many rounds as possible in 30 minutes of:400 Meter Run30 Box Jumps (24″/20″)30 Dumbbell Thrusters (35/20 lbs)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B...

FRIDAY 7.3.2020 WOD

A.Four sets of:Deadlift x 4-6 reps @ 30X1Rest 20 secondsTall Box Jumps x 10 repsRest 3 minutesB.Complete as many rounds and reps as possible in 10 minutes of:30 Double-Unders10 Deadlifts (225/155 lbs)10 Burpees Over the Barbell-Modify A.Four sets of:Deadlift x 6-8...

THURSDAY 7.2.2020 WOD

Holiday Schedule Update A.Take 15 minutes to build to a heavy-ish…Hang Clean x 1 repB.For time:1000 Meter Row25 Hang Squat Cleans (155/105 lbs)50 Pull-Ups-Modify A.Four sets of:Front or Goblet Squat x 6 reps @ 3011Rest 45 seconds100-Foot Bottom’s Up Kettlebell Carry –...

WEDNESDAY 7.1.2020 WOD

A.Three sets of:Push Press x 10 repsRest 2 minutesUse the same load achieved on June 23, 2020, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.B.Complete as many rounds and reps as possible in 9 minutes of:9 Dumbbell Push...