Mobilize, then: 3 sets of: :20 sec side plank (each) 8 jump squats 20 shoulder touches A.) Four sets of: Ring Support Hold x 10 seconds Rest 15 seconds Strict Toes to Bar x 10 reps Rest 15 seconds Ring Dip Hold x 10 Seconds Rest 15 seconds Strict Pull-Ups x Max Reps Rest as [...]
Mobilize, then: Crossover Symmetry activation 2 line duck walk forward/then backwards Snatch Primer Every 90 seconds, for 4:30 (3 sets): Snatch Press from Receiving x 5 reps Followed by…. Every 2 minutes, for 6 minutes (3 sets): Snatch Balance + Overhead Squat (no tempo) A. Every :90 sec for 6 min (4 sets): Snatch with [...]
Mobilize, then: Two sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps and finish with … 400 Meter Run with Med-Ball A. Every 30 seconds, for [...]
Mobilize, then: 20 monster walks banded 20 lateral walks banded 10 scap pushups 10 regular pushups A. Three sets of: Push Press in Split Jerk Position x 1-2 reps Rest as needed and then … Every :90 seconds, for 12minutes, complete (8 sets): Split Jerk x 1 rep @ 75-85% (no pause) B. Every minute, [...]
Gym will close at 12:00noon tomorrow (24th), so if your going to work out, plan accordingly! Mobilize, then: 2 sets of: 10 banded pass thrus in ohs :30 sec plank 5 wall-slides 5 box jumps Snatch Technique Primer Every 60 seconds, for 3:00 (3 sets): Snatch Press from Receiving x 5 reps Build over the [...]
I’m posting the “12 days of Christmas” WOD here today. Do it when it works for you! A few of us will be doing it The 26th (Thursday)! Regular programming is below! 12 Days of Christmas 1)rope climb 2)ring mu (pull-up) 3)snatch 115/75 4)ohs 5)clean 6)front squat 7)deadlift 8)ghd sit-ups 9)t2b 10) burpee box over [...]
Mobilize, then: Two sets of: 20 Seconds Scap Push-Ups 20 Seconds walk slides 20 Seconds Medball hamstring curl 20 Seconds Glute Bridges 20 Seconds V-Ups A. Spend 3 minutes working on Kicking to handstand (free standing) Every minute, for 4 minutes (4 sets) of: Handstand Marching x 10 reps + Handstand Walk x 2 meters [...]
Mobilize, then: W/empty barbell: 10 step back lunges Strict Press x 5 reps Push-Press x 5 reps Power Jerk x 5 reps Split Jerk x 5 reps A. Take 5 minutes to draw out your jerk footwork and then … Three sets of: Push Press in Split Jerk Position x 1-2 reps Rest as needed [...]
Mobilize, then: A. Every 90 seconds, for 7:30 (5 sets): Snatch Balance x 2 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack. and then … Take 10 minutes to build to your 70% snatch followed by … Every minute, on the minute, [...]
Mobilize, then: Banded Monster Walks x 30 seconds forward Banded Monster Walks x 30 seconds backward Banded Lateral Walks x 30 seconds (right) Banded Lateral Walks x 30 seconds (left) Banded Squats x 30 seconds A. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 6 reps *Sets 1-2 @ 70% *Sets 3-4 [...]