Thursday 9/29/21
Strength DB Bench Press 5-5-5-5-5 building WOD 10-9-8-7-6-5-4-3-2-1Push-upsDB Snatch (53/35)Box Jump (24/20)
Wednesday 9/29/21 – Overhead Squats
Yesterday we covered the power snatch with high volume at a moderate weight. Today, we will take on the overhead squat to work on balance and power pushing weight while it is locked out and supported overhead. We will work up sets of 3 building in weight getting to something that is challenging for you. […]
Tuesday 9/28/221 – Power Snatches… a lot of them.
Today we will be focused on the Power Snatch for a high volume at a moderate weight. For the strength portion of class, we will review the movement and it’s key points of performance, then spend some time just warming up the movement. Work on small, clean sets of 5 reps increasing the weight to […]
Monday 9/27/21
Strength Deadlift 10-8-5-5-3 Building WOD 4 Rounds10 Kettlebell Deadlifts (70/53)50′ SA DB Walking Lunge Steps (50/35)500M Row
Thursday 9/23/21 – Rowing Technique for WOD
SKILL/STR: Rowing TechniqueWe’ll spend some time breaking down the rowing stroke and then put it back together with greater efficiency and flow WOD is a long one, so settle in to a steady pace and knock it out! WOD:AMRAP 20 12/10 Cal Row 10 Wall Balls (20/14) 10 KBell Swings (53/35)
Wednesday 9/22/21
SKILLUpside Down Time WODAMRAP 158 toes to bar 200 m run:30 handstand hold/plank hold