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Sept 9

A – Squat Clean – Increasing weight every 90 seconds for 15 mins   B – 5 sets, rest :30 after each set 10 OH lunge steps 95/65 10 burpees over bar

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Sept 8

A – Coaching and Refinement: KB snatches.  Coach incorporate tech work into warm up.   Focus on low hips and straight back.   Focus on full hip extension. Focus on high elbow pull.   B- 20 min running clock Run 200 every 2 mins...

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Sept 7

  Thursday Coaching and refinement: Muscle cleans – work fast elbows after a late pull A – Muscle Clean every :30 for 5 mins B – Work to a tough power clean in 8 mins C – Main Event 3 rounds for time of: 30 pull-ups...

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sept 6

Area of focus  – Back Squat posture.  Coaches will work on posture, bar position and good technique in general warm up.     A – 3 rounds for quality 3 cleans 3 front squats 10 supermans or back extensions 10 lunge steps 10 sit...

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Sept 5

A – 7 min cap Run 800 Grace   B – 10 min Row 300 Max unbroken DU Scale: 25 DU or 75 singles ***after each DU attempt, row 300M ***score is total DU if going for unbroken   B – 10 mins 5 HSPU 10 KBS 2/1.5 15 pull ups

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Sept 4 – Labor Day – Hero WOD

Mr. Joshua 5 rounds for time Run 400 30 v-ups or 60 sit ups 15 DL 255/155 – Scale as needed. Joshua Harris | Age 36 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his...

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Sep 3

For 10 rounds Every 3 mins: Run 200 With remaining time on clock accumulate AMRAP of 10 v-ups 10 KBS 1.5/1 10 jumping squats

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Sep 2

A – OH Positioning Practice – Coach works on active shoulders in the warm up at the start and end position of OHS B – Tech Practice – push jerk in snatch with very light weight 3×3 ***if you have poor shoulder...

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September 1

A – Practice/Refinement Push Jerk and Split Jerk Coaches work with barbell to warm up and get crisp with both forms of the Jerk.   Main Event – B and C B -8 mins – Push Jerk 5×1 push jerk C -7 mins – 4×1...

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Aug 31

A – Practice/Refinement – Deadlift form Coaches – be relentless with good starting position and a flat back for this work.  Use warm up with very light weight on the bar to practice. B – Main Event – 6×3 slow...

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Aug 30

  A – turn on the new Taylor Swift song for the warm up stretching.   B-Practice/Refinement – Power Clean and Power Snatches **technique focus is on high elbows in the pull and quick elbows in the turn over. Working with a...

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Aug 29

Tuesday 10 MIN AMRAP Row 500 Run 400 Row 300 Run 200 50 wall balls 10 MIN AMRAP Ride 20/15 CALS 20 Box Jumps 10 Hang Cleans 115, 80, 155/105 sport 10 MIN AMRAP 50 DU/75 sport 25 push ups 10 T2B/15 sport

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