Skill – Kettlebell and Dumbbell Snatch Technique Work Conditioning: For Time: For time: Bike, 1200 m 100 Air Squats 60 Kettlebell Swings, 53/35 lbs 40 Single Arm Kettlebell Front Rack Walking Lunges, 50/35 lbs 60 Kettlebell Swings, 53/35 lbs 100… Read more »
Dan Broughton
Thursday, December 17th
Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts,… Read more »
Wednesday, December 15th
Strength: Power Snatch 6×2 w/ 3 sec pause at bottom of knee WOD: 4RFT30 DU/90 SU10 TTB15 KBS 53/35
Tuesday, December 15th
WOD: (First) For time:400m run10 burpee to target15 pull ups20 OH Squats 95/6515 pull ups10 burpee to target400m run Strength: (Second) Push Press 3×8 @ 60%
Monday, December 14th
Strength: A1) Front Rack Reverse Lunge 4×4/legA2) Jumping Air Squat 4×12A3) DB RDL 4×8 90sec rest b/w sets WOD: EMOM 12Minute 0 – 4: 2 High Hang Power CleanMinute 4-8: 2 Hang Power CleanMinute 8-12: 2 Power Clean
Sunday, December 13th
Hero WOD: Tommy Mac – 2 rounds for time of: 12 Burpees 12 Thrusters, 115/75 lbs 12 Burpees 12 Power Snatches, 115/75 lbs 12 Burpees 12 Push Jerks, 115/75 lbs 12 Burpees 12 Hang Squat Cleans, 115/75 lbs 12 Burpees… Read more »
Saturday, December 12th
Complete as many rounds as possible in 25 mins of: 10 Front Squats, 115/85 lbs 10 Pull Ups 20 Medicine Ball Sit-ups, 20/14 lbs Med Ball Run, 200 m **Athletes should start to work on Chest-To-Bar whenever possible as that… Read more »
Friday, December 11th
Strength – Tempo Bench Press 4×3 at 5XX1 tempo (5 second negative, explode up, 1s pause at top) Conditioning: For Time: 15 Clean and Jerks 155/105, 30 Hand Release Push Ups, 10 C&J, 20 HRPU, 5 C&J, 10 HRPU.
Thursday, December 10th
Strength – Volume Overhead Squat: 3×15 @ ~50% 1RM. Work on smooth, quick reps to prepare for large sets for open workouts. Conditioning: AMRAP 13: 8 Sumo Deadlift High Pull 95/65, 12 Front Rack BB Lunge 95/65, 16 Med Ball… Read more »
Wednesday, December 9th
Conditioning day: Tabata style – 3 rounds of 90s work, 30s rest: Calorie Row, Burpee Box Jump Over 24″/20″, Calorie Bike, 200m run. Score is total calories/reps (not including run)