Announcements:
Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! CLICK HERE for the invite!
| T Spine 3×3-5 reps in each position |
SWOD 16 min
Split Jerk: 5×3…
Announcements:
Join us for the kickoff of the 2018 Open and Friday night lights! We start off on Feb 23 with Miramar! CLICK HERE for the invite!
SWOD (16 min cap):
Make up Tues or Weds SWOD or Skills practice: …
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD Week (20m)
Hang Clean 1RM
WOD (12m)
15-12-9-6-3
Power Snatches (75/55)
T2B
Bicep Opener 3 x 2-5 reps each position
https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
SWOD (16 min):
Bench Press Clusters 4 sets x 2.2.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 6 reps)
WOD (12m)
Alternating Tabata*
Box …
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD (18 min):
Front Squat: 5 RM
Open Prep WOD
AMRAP 12MIN
8 Static Overhead Forward Lunges (75/55)
8 Burpees over Barbell
8 CTB Pullups
WOD
8 rounds for time
5 Power Snatch (135/95)
7 OHS
100m Farmer’s Carry (40/30 or 53/35 each hand)
Shoulder Opener 3×3-5 reps in each position
SWOD 18 min
A. 10 min to review/fine tune Split Jerk footwork
B. Jerk Dip Squat for technique not load, 4×4 https://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
C. Split jerk 4×3
WOD
10 Ring dips
12 Pullups
100m …
SWOD (18 min cap):
Make up Tues or Weds SWOD or Skills practice: Ring Muscle Ups
WOD
Row 1000m
50 double unders
25 ab mat sit ups
Row 750m
40 double unders
20 ab mat sit ups
Row 500m
30 …
External Oblique Opener 3 x 10 Pulseshttps://www.youtube.com/watch?v=uihlk3ki78M
SWOD Deload Week
EMOM 10 Min
2 Hang Cleans, not to exceed 65-70%
WOD
30 secs max Power Cleans (115/75)
30 sec rest
30 sec max Russian KB Swings (70/53)
30 sec rest…
Announcements
Bicep Opener 3 x 2-5 reps each position
https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
SWOD (16 min):
Bench Press Clusters 4 sets x 2.2.2
*rest 30 seconds between …