1. Workouts Week of 08/10/2020-08/15/2020

    Monday - 08/10/20 Primer: Every 90s x5 3 deadlifts *build to heavy Conditioning: “Catch & Release” On the 4:00 x 5 Rounds: 18 Double Dumbbell Front Rack Lunges (50’s/35’s) 21/15 Calorie Row 12 Kipping Handstand Pushups 9 Deadlifts (225/…Read More

  2. Workouts Week of 08/03/2020-08/08/2020

    Monday - 08/03 Strength: Every 90s x5 5 back squats @75% Conditioning: 2K Row *this is a benchmark. Go hard and fast. The goal is to finish with the confidence that you could not have gone any faster. HOME WOD: Conditioning 1 Mile Run Tuesday - 08/04…Read More

  3. Workouts Week of 07/27/2020-08/01/2020

    Monday-07/27/2020 Strength: Every 90s X 6 1 back squat *build to heavy for the day Conditioning: “Unicycle” 10:00 Window: 60/50 Cal Bike 100 Double-Unders Time Remaining: Max Power Snatches (115/85) *mod 800m run off bikes aren’t available. Mo…Read More

  4. Workouts Week of 07/20/2020-07/24/2020

    Monday-07/20/2020 Primer: Every 90s x6 Power Snatch + OHS + squat snatch *build to AHAP Conditioning: “Jackie Legs” For Time: (20min cap) 70/50 Calorie Row 30 Bar Muscle-Ups 50 Overhead Squats (115/85) *mod jumping bar MU or burpee pull-ups. OHS …Read More

  5. Workouts Week of 07/13/2020-07/18/2020

    Monday 07/13/2020: Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat [1…Read More

  6. Workouts Week of 07/06/2020-07/11/2020

    Monday 07/06/2020: Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat 10…Read More

  7. Workouts 06/29/2020-07/04/2020

    Monday 06/29/2020: Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat (in class) E2MOM x5…Read More

  8. Workouts Week of 06/22/2020-06/27/2020

    Monday 06/22/2020: Pausing Back Squat On the Minute x 10: 1 Pausing Back Squat* One Second Pause at: 1. Going Down at Parallel 2. Absolute Bottom of Squat 3. Going Up at Parallel Conditioning (in class) “thank u, next” 5 Rounds: (18min cap) 30 Do…Read More

  9. Workouts Week of 06/15/2020-06/20/2020

    Monday 06/15/2020: Snatch Technique On the 2:00 x 3 Sets: 3 Muscle Snatches 2 Pausing Overhead Squats 1 Pausing Snatch Balance Snatch
On the Minute x 6: (in class) Minute 1: 1 Squat Snatch Minute 2: 1 Squat Snatch Minute 3: 1 Squat Snatch Minute …Read More

  10. Workouts Week of 06/80/2020-06/13/2020

    Monday-6/8/2020: Snatch Technique A (0:00 – 5:00) Close Grip Overhead Squat: 3 Sets of 3 Snatch Technique B (5:00 – 10:00) 3 Sets: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Snatch Balance Snatch Waves (11:00 – 22:00) On the Minute x 11: Minute 1:…Read More