SKILL/STRENGTH Every 2 Minutes for 6 sets: 3 Position Snatch (power or squat) – complete a snatch from the ground, then from the BOTTOM of the knee, then from mid-thigh WITHOUT dropping the bar. Go as heavy as technique allows, but do not fail a set! Complete HSPU work between sets of snatches. WATCH VIDEO. …
STRENGTH Push Press – 3 x 5 @ 70% every 2 minutes. Do 15-20 Face Pulls after each set. WOD 21-15-9 Back Squat @ 55-60% (no rack) Kettlebell Swings 53/35lbs *Goal is to go unbroken, this should be a sprint.* Post scores to comments.
STRENGTH 12 Minutes to a 3rm STRICT Pull-Up. If you don’t have pull-ups, complete 3 sets of 3 rep negatives (3s each) and 3 sets of 10-12 ring rows. If you get 12, make it harder by moving your feet forward or onto a box. WOD Tabata, Tabata, Tabata… Pull-Ups Push-Ups Sit-Ups Double-Unders or …
STRENGTH/SKILL DAY Front Squats – 3 x 5 @70% every 2 minutes. This should feel light. We will be adding 5-10lbs every week. Handstand Push-Up Progression – WATCH VIDEO BELOW. Fit in your handstand push-up before, after or during the accessory work. In any order or as a superset: Front Rack Bulgarian Split Squat – …
Open Gym from 10am – 12pm. If you haven’t found your 1RM Push Press, today is the day to do it. We start our Front Squat/HSPU work on Monday!
2 PERSON TEAM WOD 15 Rope Climbs 30 Power Cleans 155/105lbs 45 Strict Ring Dips 60 Calorie Row Post scores to comments.