Search

Friday Aug 10th


Muscle Clean 10 min EMOM

2 sets EMOM

(Set= 1 MC from ground, then 1 MC from below knee, then 1 MC from above knee)

*So you will be completing 6 reps in the minute.

This movement is all about the UP portion of the clean. There is no pull under or rebend of the knees. Start light and focus on power and speed. You may add weight as long as the turnover still fast!

Conditioning:

5 Rounds (20min Total) 1 Round Every 4 Min (No Rest Between Rounds) 40 Double Unders (Rx+ = 60 dubs) 20 Slam Balls Max Reps Push Press (115/75Rx+)(95/65rx)

Score is Max Rep Push Press

Choose a weight on the Push Press that will allow you to get 10-15 Reps per round. Dubs should not take more then 90 seconds. IF you need to scale number of dubs, or switch to singles DO SO, so you can keep moving for the duration of this workout.


21 views

Recent Posts

See All

Monday Nov 30th WOD

Strength: Shoulder Press 4x4@ 80 % of 1RM Conditioning: 15 Min AMRAP 100 Dubs/200 Singles 10 Power Snatch (115/75)(95/65) 10 HSPU / Kneel + Press 10 Push Up + DB Pull Across (Rx+50/35)(Rx40/25 for

Happy Thanksgiving 2020!

THANKSGIVING WITH THE GIRLS Partner Style!! "Angie's" House 40 Pull-Ups 40 Push-Ups 40 Sit-Ups 40 Air Squats "Helen's" House 400 meter Run (Together) 42 Kettlebell Swings (53/35 lb) 24 Pull-Ups "Nancy

Wednesday Thanksgiving Eve WOD

“Thanksgiving Sampler Platter” For Time 5 Rounds of: 5 Ring Row or DB Rows 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups 16 Hang Power Snatch or Alt DB Snatches (95/65) (50/35) The

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS