“Weak End is here”

WOD
5 rounds (goal<18 min)
-200m
-5 push press
-3 push jerk
-1 split jerk
-20 air squats
*choose a weight that is challenging but doable without having to put the bar down for the 5,3,1 ask your coach for weight assistance

Skill
Rope climb

Being outside is good for the soul!

Being outside is good for the soul!

 

“Jump and Catch”

Strength/technique (20 minutes)
Snatch
*use this time to work in ONEĀ of the 3 positions
-high hang
-at the knee
-from the ground
**They are listed in a progressive manner

WOD
3 rounds (goal<10min)
-1 power snatch (165#,105#)
-5 overhead squats (same bar)
-9 toes to bar
-500m row

Dont' have a super friend,.... make one!!

Dont’ have a super friend,…. make one!!

 

“In the huddle”

WOD
5 rounds (goal<25)
-400m run
-25 wall balls
-4 rope climbs
*cash out 25 game style push ups

Start the week off knowing that this happened while celebrating the union of two incredible people. Yours days are what you make of them!

Start the week off knowing that this happened while celebrating the union of two incredible people. Your days are what you make of them!

“Papa”

Strength/Technique (15min)
Box Step Ups
7×3 each leg
*look to be dynamic, moderate weight and fast

WOD
15 min AMRAP
-6 clean and PUSH JERK (165#,105#)
-29 double unders

Stay on the GRIND DAD!! We love you and Happy birthday!

Stay on the GRIND DAD!! We love you and Happy birthday!

“Head down, Eyes Forward”

Strength/Technique (20min)
Clean
-work up to 90% of 1RM, if you feel good go for a new 1RM
Then
Power Clean Drop sets (2setsx5reps)
-max reps in :30
-1 min rest

WOD
3 rounds
-15 back squats (use 65% of todays heaviest clean, ask your coach)
-200m run

Picked up a new Coach at the box... he takes some getting used to but once he's on your side...#winning

Picked up a new Coach at the box… he takes some getting used to but once he’s on your side…#winning

“#lovewins”

Congrats to our very own Kim and Morgan.

Heres to you two... may you choose  love when it seems easy as well as when its hard.

Heres to you two… may you choose love when it seems easy as well as when its hard.

Partner WOD
Buy in…. (10 min or less)
30 Curtis Ps (135#,95#)
-teammates must alternate every rep, and must switch bar to next person without it coming to the ground
*bar may not rest on the ground at any time, if you drop=5 burpees at the end

Then straight into
-1 lap around the block, running together, side by side, try for stride for stride
21-15-9
-alternating pull ups
-alternating wall balls
-1 lap around the block running together, side by side, try for stride for stride

“Positions are Key”

Strength/Technique (20 min)
Clean Complex
-clean grip deadlift
-power clean from floor
-power clean from hang (position 2)
-high hang squat clean
*find your heaviest for this complex

WOD (goal<15 minutes)
-50 hang cleans (115#,75#)
-40 kettlebell swings (32kg,24kg)
-30 push press (same bar)
-20 goblet squats (saem KB)
-10 each arm single arm kettlebell snatch (same KB)

Barbell Class warming it up!

Barbell Class warming it up!

“Power Output”

Strength/Technique (15 min)
Back Squat
*work up to 50-65% of 1RM then
-20 reps unbroken at your last weight from above.

WOD
13 min EMOM
1st minute-10 strict handstand push ups, remaining time max double unders
2nd minute- rest
*score is running tally of double unders

What do you like to do that is the opposite of Intensity?

What do you like to do that is the opposite of Intensity?

 

“Decide you want better”

WOD
Goal time <24 minutes
-30 cycles of the “Bear Complex” (power clean, front squat, push press, back squat, push press….all separate movements)
after each cycle complete
-5 burpees over your bar
(weight on the bar is 95#,65#)

Spike ball in action!!! Have some fun, summers here!

Spike ball in action!!! Have some fun, summers here!