WOD Type: “Olympic Technique Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders Ankle Mobility Stretching Routine WOD Particulars: Strength: Deadlift – (5, 3, 1 Program) 65% x 5 @ 185# 75% x 5 @ 210# 85% x 5 @ 240# Bench Press – (5, 3, 1 Program) 65% x…
WOD Type: “Olympic Technique Work” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Power Snatch + OHS + Snatch – Bar Only Overhead Squat – Heavy 65# @ 3 1 @ 70#, 75#, 80#, 85# Military Press – Heavy 75# x 1 x 10 95# x 1 x…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 25… Tall Snatch – 35% x 3 x 5 Warm-Up @ 45# 65#, 75#, 80# with 3 good reps and 2 failures… Snatch – Heavy @ 90% x 1 x 3 65# x 1 x…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 25… Snatch – 70% x 2, 75% x 2, 80% x 1 x 5 Warm-Up @ 45# 65#, 75#, 80# with 5 good reps and 3 failures… Snatch Pull – 95%…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 24… Power Clean & Power Jerk 75% @ x 1 + 1 x 2, 80% @ x 1 x 2, 85% x 1 x 2 115#, 125#, 135# Snatch Balance –…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 23… Clean & Jerk 70% @ 2, 75% @ 2 80% @ 1 x 5 100#, 110#, 115# Clean Pull – 90% (Clean) x 3 x 3 145# Front…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 22… Tall Snatch – 35% x 2 x 5 2 x 5 @ 65# Snatch Practice 7 x 2 @ 65# Clean & Jerk (70% @ 2, 75% @ 2)…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day 21… Snatch + OHS – 75% x 2 (2+1) x 5 1 x 5 @ 45# 3 x 5 @ 65# Snatch Pull 90% (of Clean) 3 x 3 @ 95# Back…
WOD Type: “MetCon” WOD Warm-Up: Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder stretch Leg and hip stretches WOD Particulars: MetCon: Hotel Workout Bakersfield… 1 Mile Run 3 Rounds for Time of… 10 Burpees 10 Squats 1 Mile Run Time: 35:50 Today’s WOD is a Hotel Workout. The hotel gym sucked ass! No dumbbells and the universal machine had…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: Strength: Oly Day Twenty… Power Clean & Power Jerk 75% of power clean x 2 x 2 @ 115# 80% of Power Clean x 1 +1 +3 @ 125# Overhead Squat 1 x…