Browsing category Blog

Klokov Komplex

Yeah, that’s 205kg (451 pounds). Also, this. Warm Up med ball warm up Skill: Klokov Komplex 5′ oly warm up; focus on positions used in the Klokov Komplex. 15′ to cycle: deadlift, to clean, to front squat, to push press, to jerk. Try to work up to 85% of your 1RM.

Read More

Blockhead Redux

A little different type of class now that we are in the Opens; the group will warm up together and then split based on your focus. Athletes who wish to focus on skill aquisition for the Games season will complete Strength+Skill Circuit; if your fitness goals are more general, do

Read More

Overhead, Out The Door

Warm Up partner up: partner A does air squats while partner B ab discs or bear crawls down and back, then switch. Two cycles each; on the second round, do cossack squats instead of air squats. skill: snatch complex 5′ oly warm up; focus on complex positions 15′ to cycle: snatch

Read More

13.4

Click Here: REQUIRED READING FOR OPEN PARTICIPANTS - Show up 30 mins before your heat - Follow the link above and make sure you understand the movement and ROM requirements. 13.4: Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3

Read More

Hootenanny!

Warm Up junkyard dog Skill  5′ oly warm up 15′ to cycle snatch complex: squat snatch x1 power snatch x2 snatch high pull x3 snatch deadlift x4 no rest between reps; 1-2′ between sets. Skill Option 3 rounds 1′ ab roller 1′ arm bar 2′ turkish get up 1′ goblet

Read More

13.4: full WOD or Saturday prep

Click here: REQUIRED READING FOR OPEN PARTICIPANTS - The heats are on the calendar, sign up for Saturday! 13.4: Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar

Read More

Spryntamid

Warm Up: pucker up buttercups Spryntamid alternating between dyno and ergo; 3′ between efforts. 30″ max effort 45″ max effort 60″ max effort 75″ max effort 90″ max effort 90″ max effort 75″ max effort 60″ max effort 45″ max effort 30″ max effort doneski!

Read More

SS Blockhead

A little different type of class now that we are in the Opens; the group will warm up together and then split based on your focus. Athletes who wish to focus on skill aquisition for the Games season will complete Strength+Skill Circuit; if your fitness goals are more general, do

Read More

Running Man

Warm Up: med ball warm up Skill: clean and jerk 10′ oly warm up (5′ for clean mechanics; 5′ for jerk tech) 10′ EMTOM: 2 cleans (power or squat) 1 jerk Skill option:  core focus: 5′ of alternating TGU, consecutive 3-4 rounds: A1. 10x barbell good morning A2. OH walking

Read More

13.3

REQUIRED READING FOR ALL OPEN PARTICIPANTS -remember to RSVP to your preferred heat 13.3: as many reps in 12′ of: 150 wall ball, 20#/14# (men 55 and younger, 10′ target, women & men 55 and older, 9′ target) 90 double under 30 muscle up

Read More

Find Us