Thursday, November 23, 2017

Turkey WOD!
Teams of 2-3
Complete for Time:
800m Run
400 Double Unders
800m Run
300 Air Squats
800m Run
200 Sit Ups
800m Run
100 Push Ups
800m Run
50 Pull Ups
800m Run
25 Handstand Push Ups
200m Run

Saturday, November 18, 2017

5 Rounds:
On the 4:00
400 Meter Run
12 MB Deadlifts 20/14
9 MB front squats
6 MB cleans

Friday, November 17, 2017



From 0:00 to 5:00…
Pause Overhead Squat + 1 Snatch Balance

All repetitions are taken from the rack, and we are looking for lighter loads here for skill refinement. On the pausing overhead squat, we are looking for a 2-second pause in the bottom of our active squat. Maintain tension in the bottom and dial in positioning here. On the snatch balance, we are looking for speed beneath the bar, now jumping back to that same bottom position.

Percentages are not assigned here, as we are looking to work with light loads, if not the empty barbell.

From 5:00 to 10:00…
Build to a moderate 3-Position Squat Snatch

Positions are pockets, knee-level, and the ground.
Building to a moderate load here – and not a heavy. Piecing together the positioning and speed in the first part, we are now working through different positions in the full snatch. Aim for 3-4 sets inside this 5:00 window.

From 10:00 to 15:00…
1 Squat Snatch

Build to a moderate/heavy for the day. If the weights feel good, free to climb, but this is not an effort to find a new PR today.

Thursday, November 16, 2017

10 KB Reverse Lunges (50/35)
10 KBS (50/35)
20 Lateral KB Hops
100m KB Farmer Carry (50m R/50m L)

Wednesday, November 15, 2017

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Every 3 minutes perform 3 perfect deadlifts + 1-5 strict HSPU for 15 minutes

Focus on the HSPU is perfect form. No sagging in the midline. Think of your core as made of steel and eliminate all extra movement. These are for quality, so modify with pike push ups or boxes if necessary.

Tuesday, November 14, 2017

30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar

Cool Down
1 min banded shoulder distraction/side
2 min calf stretch/leg

DU: relax and breathe!
Power cleans: choose a weight you could do 21+ reps unbroken when fresh. Suggested rep scheme to preserve grip for this workout-5-5-5 or 6-5-4. It will feel easy in the beginning, but your grip will suffer if you go out with too large of sets.
TTB: break them up early to preserve grip. power is generated from the back swing. keep knees straight and think long stretched out back swing.