Category Archives: WOD

Back Squat (Deload) 5-5-5 Complete for time 10-9-8-7-6-5-4-3-2-1 reps of: Thruster, 95/65 Toes-to-bar

Skill Tabata Double Unders WOD In teams of two complete for time: DU, 50-40-30-20-10 Wall Balls, AMRAP While Partner 1 performs DUs, partner 2 performs WBs. The WOD is completed when both athletes have performed the prescribed number of DUs. …
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For Load: 3 Position Snatch (Top-to-bottom) 3 Position Clean (Top-to-bottom) + Jerk Good Morning, 5-5-5 Exercise Demo for 3 Position Clean

MAKE-UP MOBILITY REST Dissecting the Cheat Meal “Cheat” meal—a very common term throughout the nutrition and fitness industry. But what exactly does this mean? Is it allowed? Does it destroy any semblance of physique or fitness in a single sitting? …
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WEIGHTLIFTING Front Squat – 70% x 2 x 5 Clean Pull – 90% (of clean) x 3, 95% x 3 x 3 Halting Clean Deadlift (mid-thigh) – 85% (of clean) x 3, 90% x 3 x 2 Good Morning – …
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WEIGHTLIFTING Back Squat – 85% x 3 x 4 Snatch Pull – 90% (of snatch) x 3, 95% x 3 x 3 Halting Snatch Deadlift (upper thigh) – 85% (of snatch) x 3, 90% x 3 x 2 SLDL – …
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WEIGHTLIFTING (7am) Back Squat – 80% x 3 x 5 Snatch – heavy single; 75% (of HS) x 2 x 3 Clean & Jerk – heavy single; 75% (of HS) x 2+1 x 3 Weighted Lunge – 3 x 8/leg …
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WEIGHTLIFTING REST DAY or perform tomorrow’s lifts WARM-UP Row 500 meters 3 Rounds, 5 reps each with barbell Hang Power Clean Front Squat Push Press Overhead Squat Sampson Stretch 10-15 secs each leg STRENGTH 15 mins to find Power Clean …
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