Nov 13, 2018

11-14-18 WOD

Back Squat
5X5 Building to a heavy 5.

Use 75% of your best(positioning) heavy set load and complete
3min AMRAP: MAX SQUATS. Stop before failing any lift. Note total reps completed

*If tension or ROM will be an issue, sub what you would wish here. Box squat could be good if implemented with proper depth and torso positioning. Avoiding the good morning motion.

*M-WOD for next weeks squats to improve upon this 3 minute AMRAP.

3X10 Bulgarian Split Squats
2X1min of seated Calf Raises w/ light load
2X20 Back Extentions
3X10 Single Leg KB Deadlifts

Nov 12, 2018

11-13-18 WOD

Challenge: 30-50 Total Reps for Position And Quality of Bent Over Barbell Row - Supine Grip for first half then switch grip to finish.

10min amrap
5 Hang Clean + 5 Strict Press (10 reps unbroken) - Open Athletes Use 55/35# DB
20 DU/40 Singles

10 V-Ups

Nov 11, 2018

11-12-18 WOD

Challenge: N/A

4 rds
30 KB Swings (1.5/1)
30 Yard KB Lunge (1.5/1)

300m Run  

Nov 10, 2018


*Optional post/pre workout!
100 TTB
*each time you break, complete 30 DU


For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups


For time:
2-minute inverted hold off box
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Nov 8, 2018

11-9-18 WOD

10 Minutes to work on

1 muscle Clean + 3 Hang PWR Clean (no knee hip or knee bend on muscle clean. Warm UP PVC. Know the movement before adding any load.) *Coaches note: Muscle clean is a technique used for proper leg drive and hip opening encouraging drive and power. MOST ATHLETE WILL want to bend the back once 70% effort it reached. Make sure they know this common fault and know how to avoid. We do not want disk injuries! Suggest staying at a certain load if the technique is challenged.

Double DB or KB Hang Power Clean (go for unbroken) L1-scale load
Burpee to 6’’ target (l1 no target needed) L1- burpees