02.10.2014

WARM-UP: *Shoulder Warm-up * 3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Snatch) 3 SB+OHS (Snatch Balance and Overhead Squat) STRENGTH: Hit a set every 1:30: BACK SQUAT: 1×5 @ 60% 1×5 @ 70% 1×3 @ 82% 1×2-3 @ 92% 2×3 @ 85% 1×10 @ 40% WOD: OTM for 16:00 1 Snatch […]

02.05.2014

WARM-UP: *Shoulder PRE-hab work *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 PSn (Power Snatch) 3 OHS (Overhead Squat) STRENGTH: 10:00 to hit a heavy 3-position Power Snatch High Hang, Hang, Low Hang WOD: AMRAP in 7:00 A1.) 150m Row (pace) A2.) 2 for 1 Wall Ball A3.) Superman […]

1.17.2014

WARM-UP: 3 Rounds of Cindy: 5 Pull ups 10 Push ups 15 squats 3 Rounds with an empty bar: 3 Hang Snatch (HSn) 3 High Hang Snatch (HHSn) 3 Overhead Squats (OHS) STRENGTH: E2M: 3@60%, 3@70%, 3@80%, 3+@90% 1.) OHS 2.) Pull Ups WOD 1: 21-15-9 Burpees Push PRess 95/65# –REST 3:00– WOD 2: 9-7-5 […]

11.11.2013 [monday]

WARM-UP: 3 ROUNDS: 3 HPSn, 3 HHPSn, 3 SnB+OHS OLY: Hang Snatch 2-2-1-1, rest 2:00 *no missed lifts* PUSH & PULL: a.) Backsquat @ 30X1(pace); 4 x 3-5, rest 1:30 b.) W.C.U @ 31X1(pace); 4 x 3-5, rest 1:30 Pendlay Row @ 22X1(pace); 3 x 4-6, rest as needed

10.08.2013 [tuesday]

[slideshow] Skills & Drills:  3 Rounds:                           3 DL                           3 HPC                           3 FS         […]

09.04.2013 [wednesday]

Skills & Drills: 30/20/30 3 Rounds of Cindy (3partner) WOD: AMRAP in 10:00 A1: 200m Run (pace) A2: Kettle Bell Swings (score) A3: Wall Ball (score) OLY: Snatch 9×1 O.T.M at 75% (picture extravaganza coming later in the week:))

08.06.2013 [tuesday]

Better late than never 🙂 Partner WOD: AMRAP in 12:00 P1: 10 Ball Slams 10 Kettle Bell Swings P2: Rest (switch) *With the remainder of the hour work up to a 1 rep max (for today) Snatch. Make small jumps in weight, be conscious of form. no misses/make all lefts.

07.19.2013 [friday]

Supposedly the heat wave is over after today…We’ll see about that come tomorrow. But either way I hope you all kept yourselves and your family well hydrated this week. An ounce of water per pound of bodyweight isa good starting point to keep fluid levels high. With that said, let’s pick up some heavy stuff! […]

07.16.2013 [tuesday]

WE LOVE SQUATS! [slideshow] Skills&Drills: Snatch movement skills & skill transfer WOD 1: “Light Isabel” for time: 30 Snatches @ 45% This is a technique oriented workout. It should be light & every rep you should be searching for contact with your hip. REST 4 MINUTES WOD 2: 4 RFT: 1:00 of Double Unders* 200m […]

07.02.2013 [tuesday]

Skills & Drills: Snatch movement skills Snatch skill transfer P1, P2, P3 Posterior Chain Development: 12:00 to find a 1RM Snatch WOD: NOT for time: 1 mile run 30 T2B 30 Partner Back Extensions [slideshow] JUNE ON-RAMP GRADS!!!!!!!!!!!!!!!!!!!!!! You are witnessing Claudia’s FIRST EVER PULL-UPS! & Shea miss calculated her weight, was going for 165# […]