WOD (Workout of the Day)

Great job getting through a tough benchmark workout on Monday!

050118 WOD

High Hang Power Clean + Hang Power Clean +Power Clean 

For newer athletes utilize this for a skill developer, for more experienced athletes use this as a time to build to a “heavy” complex for the day.

C. 14 Minute AMRAP

400m Run

30 Lateral Burpees Over the Bar

20 Sit-Ups 

10 Hang Power Cleans @155/105#

>>On-ramp

14 Minute AMRAP

200 – 300 meter run or row

20 modified burpees

15 Sit-Ups (may use weight to hold feet down)

10 Hang Power Cleans (stay light)

Here is my video submission for the individual division of the @assaultairbikes #wildaf video contest. Voting is from May 1st – May 8th.

043018 WOD

This weeks programming is brought to you by Coach Korey

A. Group warm-up

3 Rounds of:

50 Single-Unders

10 Russian Kettlebell Swings (Light)

10 Goblet Squats (Light) 

10 Shoulder Pass Throughs

B. Movement prep:

Pull-Up Warmup

Pull-Up Overview

5 Strict Pull-Ups or Ring Rows

Followed By…

Two Sets of:

5 Arch to Hollows

5 Kip Swings

5 Kipping Pull-Ups 

Thruster Warmup 15:00-25:00

Thruster Overview

Followed by…

7 reps of each @45/35# Front Squat, Push Press, Thruster

5 reps of each @65/45# Front Squat, Push Press, Thruster

5 reps at Thruster working weight

Working weight should be a weight athletes can complete 15 reps unbroken.

C. “Fran”

21-15-9

Thruster @95/65#

Pull-Ups 

 

>>On-ramp

21-15-9

Dumbbell thrusters

ring-rows