Strength

Back squat

1×10@65%
1×8@70%
1×6@75%
1×4@80%
1×2@85%

***warmup and cooldown with 15 snatch balance with just the bar or PVC.

Conditioning

100 wallballs 20/14
75 sit-ups
50 push press 95/65
25 pull-ups
100 air squats

1 round for time: 20 min time cap

Great Saturday skills and drills workout today as well as the advanced wod! It was a tough one for sure. It was great to see everybody getting after killing their weaknesses! Hope everybody had a good thanksgiving and look forward to seeing y’all next week!

Workout

100 air squat buy-in

15 power snatch 95/65
15 box jumps 30/24″
15 HSPU

250 double under buyout

Wanting to really start to drill in the importance of getting stable in the bottom of a squat! This is especially important when doing Olympic lifts that end with you quickly dropping to the bottom of that squat with a load you have to catch either overhead or in front rack position. Let’s think about it this week while we eat some turkey and watch football!

Strength

Wide grip Push Press
1×10@60%
1×10@65%
1×8@70%
1×6@75%
1×4@80%
1×2@85%

15 snatch balances LIGHT

Conditioning

5 squat cleans 135/95
10 HSPU
20 air squats

12 min AMRAP

Happy Monday!!!

Strength

Back squat
To be done with a 3 pause at the very bottom!
1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×2@80%
1×2@85%

conditioning
10 sit-ups
10 plate to overhead
10 rounds for time

I think this is going to be one of our last community WODs. We are looking to put together a competitor Saturday workout as well as some nutrition and skill practice on Saturdays. This information can be found on our website’s schedule. We will see how it goes though!

Workout
25 kb swings 53/26
10 burpees
30 oh lunges 53/26
10 burpees
5 wallballs 20/14
3 rounds for time!

this one got a bit ugly! Yay for burpees!

This was a tough Friday workout! We all have to remember to be aware if the technical aspect of our fitness as well as the strength and endurance aspect. It’s that technique that will make you better as well as more biomechanically sound!

Strength

1. 10 min to establish max snatch

2. 10 min to establish max C&J

Conditioning

25 double under
15 OH squats 95/65
10 box jumps 24/20″
5 rounds

the box jumps claimed a shin tonight

Great workout tonight! Shout out to Lance for throwing down like a baller and killing wod #2!

Strength/oly

1 power snatch + 1 full snatch for 30 reps

Front squat
1×8@70%
1×6@75%
1×4@80%
1×3@85%
1×2@90%

Conditioning

20 wallballs
15 power cleans 65/95
10 burpees
5 pull-ups

3 rounds for time

Brutal conditioning workout tonight. Everybody really liked it!

Strength

Squat cleans
30 reps for form

Deadlifts
1×8@70%
1×6@75%
1×4@80%
1×3@85%
1×2@90%

Conditioning

(400)
25 air squats
25 kb swings 53/26
25 push-ups
25 kb sumo high pulls 53/26

4 rounds for time

Strength/Oly
30 jerks for form – alt split and push stance

Push press:
1×10@65%
1×8@70%
1×6@75%
1×4@80%
1×3@85%
1×2@90%

Conditioning
10 deadlifts
15 burpees (over bar)
20 sit-ups
4 rounds for time

Strength/Oly
1. 20 reps of full snatch either for form or up to 75%
2. Back squat
1×10@65%
1×8@70%
1×6@75%
1×4@ 80%
1×2@85%
1×1@90%

Conditioning:

10 pull-ups
12 push press 95/65
14 sit-ups
5 rounds for time