PRECISION BARBELL PROGRAMMING 1/22/21January 21, 2021PRECISION BARBELL PROGRAMMING 1/22/21 PAUSED BACK SQUAT 3 @ 60% 3 @ 70% 3 x 3 @ 80% *Pause for 3 Sec. at the bottom JERK FROM BLOCKS 3 @ 70% 2 x 3 @ 75% 2 x 3 @ 80% CORE STABILITY 3 Sets 25 [...]
“E-WEB” WOD 1/22/21January 21, 2021“E-WEB” WOD 1/22/21 WARM UP:50 Single Unders10 Bumper Jacks 2″ + 4″2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 Front Squat5 Inch Worms + Scorpions Then:Mobility [...]
PRECISION BARBELL PROGRAMMING 1/21/21January 20, 2021PRECISION BARBELL PROGRAMMING 1/21/21 SNATCH PULL + FULL SNATCH 3 + 2 @ 65% 3 + 2 @ 70% 3 x 2 + 2 @ 80% CLEAN + FRONT SQUAT + JERK *Build to 80% 7 x 1 + 1 + 1 RDL *Build to 90% of Clean Max 5 x 4 [...]
“AHSOKA” WOD 1/21/21January 20, 2021“AHSOKA” WOD 1/21/21 WARM UP:400 M. Row10 Swimmers10 Wall Slides10 Wall Facing OHS 2 Rounds10 Pass Through 10 Good Mornings10 OHS10 Snatch Extension Then:Mobility WIN WOD: [...]
“AEROBIC THRESHOLD 21.1” WOD 1/20/21January 19, 2021“AEROBIC THRESHOLD 21.1” WOD 1/20/21 WARM UP:400 M. Row 10 Y’s, T’s, & W’s10 Reverse Fly’s 2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 OHS5 Inch [...]
PRECISION BARBELL PROGRAMMING 1/19/21January 18, 2021PRECISION BARBELL PROGRAMMING 1/19/21 SNATCH (FROM BLOCKS) 3 @ 65% 3 @ 70% 3 @ 75% 3 x 2 @ 80% CLEAN (FROM BLOCKS) 3 @ 65% 3 @ 70% 3 @ 75% 3 x 2 @ 80% 3 SETS 8e S.L. RDL 8 Banded G.M. 6 GHD [...]
“A-300” WOD 1/19/21January 18, 2021“A-300” WOD 1/19/21 WARM UP:400 M. Run2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 OHS5 Inch Worms w/ ScorpionsThen:Mobility WIN SKILL: 3 Sets 8E Alt. DB O.H. Press 100 [...]
“15.1” WOD 1/18/21January 17, 2021“15.1” WOD 1/18/21 WARM UP:400 M. Run2 Rounds10 Pass Through 10 Good Mornings10 Front Squat 10 Split Jerk Presses5 Hang Split CleanThen:Mobility WINSKILL:5 Sets3 T2B + 3 Pull Ups + 3 [...]
PRECISION BARBELL PROGRAMMING 1/18/21January 17, 2021PRECISION BARBELL PROGRAMMING 1/18/21 PAUSED FRONT SQUAT 5 @ 65% 5 @ 70% 3 x 5 @ 75% *Hold for 3 Sec. at the bottom POWER SNATCH 3 @ 60% 3 @ 70% 2 x 3 @ 80% POWER CLEAN 3 @ 60% 3 @ 70% 2 x 3 @ [...]
SATURDAY TEAM WOD 1/16/21January 15, 2021WARM UP:400 M. Row or Run2 Rounds10 Lunge w/ Pass Through 10 Good Mornings10 OHS5 Inch Worms + Scorpions Then:Mobility WOD:14 Tit for Tat Rounds (7 each)7 Pull Ups5 Front Squats (145/105)12/10 [...]