Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (65/45) 90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (75/55) 90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (95/65) 90/60 Calorie Bike, 30 Power Snatches, 30 Thrusters (115/75) 90/60 Calorie Bike, 15 Power Snatches,[…]
Read More »We have made great strides on these lifting clinics. We went over Clean pulls helping understand triple ext hips open. creating power. staying on heels as long as possible. Rack postion meeting the bar with great timing. that was the tall clean. not letting bar crash on you. explosive power,[…]
Read More »Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best deadlift, and build in loading over the course of the rounds. Post times and load each round in your notes heaviest Deadlift weight for your log.
Read More »Front Squat for load: #1: 5 reps @ 50% #2: 5 reps @ 60% #3: 5 reps @ 70% #4: 3 reps @ 75% #5: 3 reps @ 80% #6: 3 reps @ 85% #7: 1 rep @ 90% #8: 1 rep @ 95% #9: 1 rep @ 100% Wod:[…]
Read More »5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower Score is the slowest round. Post all scores on sugar wod
Read More »5 ROUNDS Teams of 2 max reps of 1 minute Wall Balls 20,14 1 minute Pull ups 1 minute Back Squats from ground 75,55 1 minute Push Press 75,55 1 minute Cals on Bike 1 minute rest
Read More »On a 5 minute clock, complete: Row 500/400 meters 25 Deadlifts (225/155) Max Burpee Box Jumps (24/20) in remaining time rest 3 minutes On a 4 minute clock, complete: Row 400/300 meters 20 Deadlifts Max Burpee Box Jumps in remaining time rest 3 minutes On a 3 minute clock, complete: […]
Read More »Coaches will Break this movement down so you can focus on the lift Squat Clean building only if coaches give the go ahead. some athletes will be video taped for visual help and guidance. All Mobility stretches will be shown to help you be ready for the squat clean
Read More »Minutes 1-15: Run 1 mile as fast as possible Establish a 10RM Bench Press in the remaining time Minutes 15-25: Run 800 meters as fast as possible Establish a 5RM Bench Press in the remaining time Minutes 25-33: Run 400 meters as fast as possible Establish a 1RM Bench Press[…]
Read More »For time: 20-40-60-80 Double Unders 1-2-3-4 Rope Climbs 4-8-12-16 Thrusters (135/95)
Read More »