NOVEMBER 30, 2017

BARBELL Back Squat – 3@80%, 3@85%, 3@90% Accessory 1) Knees to Feet, 5x3 (landing should simulate the bottom position of the snatch; hold for 2 seconds; gaze neutral) 2) Power Clean Tire Flips, 5x3 (simulate the a power clean version of the flip versus muscling)...

NOVEMBER 29, 2017

BARBELL Clean & Jerk – 5x3 @ 67.5%, drop each rep Accessory 1) GH Raise, 5x5 (scale as needed) 2) Bar Muscle-up, 5x3 (Jumping, Banded, Kipping or Strict) BODY-WEIGHT ONLY Partner / AMRAP 20 / 1 works 90 Single-unders, 45 Air Squats, 15 Burpees WOD For time /...

NOVEMBER 28, 2017

BARBELL 1) Flat-footed Clean High-pull – 5@30%, 5@35%, 5@40% of 1 RM Clean & Jerk *Focus is hip & knee extension while keeping bar close, elbows tracking high & outside all while keeping feet flat to the floor 2) Power Clean – EMOM x 8, find a...

NOVEMBER 27, 2017

BARBELL & Accessory 1) Snatch (5x3 @ 67.5%) 2) Arch to Hollow, 5x5 (prerequisite to kipping pull-up & toes-to-bar) 3) Strict Supinated Pull-ups, 5x5 4) Double or Triple-under work, 5x10 attempts SKILL: The Abmat Sit-up – Abmat fills space b/w lumbar...

NOVEMBER 25, 2017

METCON Partner / 1 works / AMRAP 9 21 WBS 20/14/10# 15 Hang Power Cleans 95/65 | 75/55# 9 Cals Bike -rest 2 Partner / 1 works / AMRAP 9 21 KBS 35/25/15 15 Front Squats 95/65 | 75/55# 9 Cals Row -rest 2 Partner / 1 works / AMRAP 9 21 Double-unders / 63 Single-unders 15...