Workout of the Day

BBG Every 1:30 for 9:00 (7 total sets)- 3 T&G Power Snatches @ 80% of max triple   Conditioning 3 rounds for time of: 14 Hang Clean & Thrusters 135/95# 21 C2B Pull-ups

WOD 12/8/15 Bumping benchmark up this week.     A) “Nate” 20 min AMRAP of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2/1.5 pood   B) “Amanda” 9-7-5 reps, for time of: Muscle-up Snatch (FULL) 135/95 lbs

BBG EMOM for 10:00- 2 Snatches from the High Hang (mid thigh) @ 80% of max double Conditioning 15:00 AMRAP of: Row 30 Cals 30 Wall Balls 20/14# 15 TTB

BBG Every 1:30 for 9:00 (7 total sets)- 3 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 3rm for the day   Conditioning 3 rounds for time of: Run 400m 21 KB Swings… Read more »

20 min skill work   “Ekim” 4 rounds of: (20 min cut) 40′ HS Walk 12 Box Jumps 3 Pull Ups 75 Double Unders

Strength Pause Front Squats: 1X5@75%, 1X3@80%, 1X2@85%, 2X1@90% (3 count pause in bottom, no bounce to stand)   Conditioning For time: Row 1k 75 6″ Target Burpees Row 1k

Strength 1a) 4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec. 1b) 4X12 Strict HSPU AFAP – the goal is to go faster than last week, rest 90 sec. Conditioning For time: 10 KB Snatch… Read more »

BBG EMOM for 10:00- 2 Snatches from the High Hang (mid thigh) *Begin between 50-60% of max Snatch, and work to a max double Conditioning 12:00 AMRAP (adding 2 reps each round) of: 2 OHS 115/75# 2 C2B Pullups 4… Read more »

AM classes only tomorrow. Closed Thursday. One class on Friday.

Strength 1a) 4X10 Tempo Strict TTB (3 counts down after touching bar) – rest 90 sec. 1b) 4X12 Strict HSPU AFAP – the goal is to go faster than last week, rest 90 sec. Conditioning For time: 50 6″ Target… Read more »