10.23 Olympic Clinic

Thursday 10.23 Olympic Lifting Clinic

Clinics @ 6am, 12pm, 6pm

 

MOVEMENT PREP SEMINAR with Tony @ 4:30pm

New Member Fundamentals @ 5pm

 

 

Snatch Grip Push Press 2×5 @ 75%

Snatch Grip Deadlift 4×3 @ 105% Snatch

Snatch Pulls 2×6 @ 80% Snatch

High Hang Snatch 8×1, build to heavy

Drop Snatch 4×3 with 2sec Pause @ 75% Snatch

10.22 WOD

Wednesday 10.22

 

16min EMOM

Evens:
Start at 50%, add as you go
Hang Power Snatch + Overhead Squat
2+1

Odds:
7-10 Toes to Bar

WOD
18min AMRAP

Run 400
10 Power Snatch (95/65)
8 Overhead Squat

Competitors: 135/95

10.21 WOD

Tuesday 10.21

20mins

Row 500m

Barbell Mash
Banded PNF

 

For Time (25min Cap)

100 Cal Row
50 KB Swings (55/35)
50 Sit Ups
200 Dubs
50 Sit Ups
50 KB Swings
100 Cal Row

10.20 WOD

Monday 10.20

Pull-ups
10min EMOM

Odds – 6 Strict Pull Ups
Evens – 5 Box Jumps + 5 HSPU

Scale: 6 Jumping Negatives
Competitiors: L-Sit Pull Ups, Deficit HSPU (2 45’s / 1 45)

 

WOD
20min Cap

1-10 Bear Complex (135/95)
5 Burpees Between each round

Competitors: Burpee Over Box Jumps

10.19 Hero

Sunday 10.19 Hero

New Member Fundamentals @ 1130

 

“Stephen”

30-25-20-15-10-5

GHD Sit-ups

Back Extensions

Knees-To-Elbows

Stiff-Legged Deadlift, 95#

10.18 Family Throwdown

Saturday 10.18 Family Throwdown
– 9:00am Family Throwdown
– 10:15am Restorative Mobility with Jinger
– 11:30am New Member Fundamentals
2 Person Team
25 Min AMRAP

10 Handstand Pushups
20 Overhead Squats (95/65)
30 Hang Power Cleans (95/65)
40 Front Squats (95/65)
50 Calorie Row

Competitors: Deficit HSPU

10.17 WOD

Friday 10.17

L-Sit (Tabata)
Competitors: Muscle Up into L-Sit

 

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Competitors: Cindy XXX

10.16 Olympic Clinic

Thursday 10.16 Olympic Lifting Clinic

 

Clinics @ 6am, 12pm, 6pm

New Member Fundamentals @ 5pm

 

Front Squat 4×5 with 2sec Pause @ 75% C&J

Romanian Deadlift 4×3 @ 105% C&J

Clean Pulls 2×6 @ 80% C&J

High Hang Clean 8×1, build to heavy

Strict Press 2×5 @ 60%, FAST on the way up

10.15 WOD

Wednesday 10.15

Snatch
10min EMOM

2×60% Touch and Go
20 Dubs

 

Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps (24/20)

10.14 WOD

Tuesday 10.14

15mins Muscle Up Progression

Competitors: 2 Muscle Up EMOM

Metcon (Time)

20min AMRAP

Front Squat from the floor (BW/75% BW)
Burpees
Box Jumps
Push Ups
Toes to Bar

Competitors: trade Push ups/T2B for Muscle Ups