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 [...]

Mobilize, then: 3 sets of: 5 tall box jumps 5 barbell thrusters (slow and controlled) :30 sec plank A. Every 2:30, for 20 minutes (8 sets): Clean Pull + Power clean + Jerk x 1 rep *Sets 1-3 @ 70% of 1-RM Clean & Jerk *Sets 4-6 @ 75% of 1-RM Clean & Jerk *Sets [...]

 Mobilize, then: Two sets of: Assault Bike x 30 seconds Lateral lunges x 10 each side Barbell Press (empty bar) x 10 reps A. Take 5 minutes to draw out your jerk footwork and then … Three sets of: Press in Split Jerk Position x 2-3 reps Rest as needed and then … Six [...]

Mobilize, then:3 deep squat progressions 10 banded pass thrus in ohs position A. Every 90 seconds, for 6 minutes (4 sets): Snatch Press from Receiving x 4 reps Build over the course of the four sets. Followed by…. Every 2 minutes, for 8 minutes (4 sets): 2 Overhead Squats @ 2111 Snatch Progressions Every 2 [...]