WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes Arm Swings Shoulder bands Wooden Dowel for shoulders Olympic Lift Stretching Routine @ 5 Minutes WOD Particulars: Strength: Oly Day Nineteen… Clean + Front Squat + Jerk – 75% (C & J) x 1 x 1 x 1 1 @ 95# 1 @ 125# 2 @ 135#…
WOD Type: “Olympic Program” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes Arm Swings Shoulder bands Wooden Dowel for shoulders Olympic Lift Stretching Routine @ 5 Minutes WOD Particulars: Strength: Oly Day Nineteen… Tall Snatch – 30% x 3 x 5 55# Snatch – Practice Full Squat Snatch with 45# Bar 5 @ 5 Clean & Jerk –…
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 Nineteen… Snatch + OHS – 70% x 2 (2+1) x 5 1 x 5 @ 65# 1 x 5 @ 75# Halting Snatch Deadlift 80% 3 x 3 @ 145# Back…
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 Eighteen… Power Clean & Power Jerk 75% of power clean x 2 x 5 @ 115# Snatch Balance 75% x 3 x 5 @ 45# Snatch Push Press 70% x 5 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 Seventeen… Clean & Front Squat & Jerk 70% x 2 (1+1+1) @ 115# Halting Clean Deadlift 80% x 3 x 3 @ 115# Front Squat 75% x 3 x…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands WOD Particulars: MetCon: Hotel Workout 2… 1 Mile Run 3 Rounds 10 DB FatGripz Snatch @ 40# 10 Burpees 10 DB FatGripz Deadlift @ 40# 1 Mile Run Time: 36:03 Today’s WOD is the third & final Hotel Workout and and…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Hotel Workout 2… 100 Double Unders 20 Burpees 20 30# Fat Gripz DB Clean & Jerks 20 Air Squats 20 30# Fat Gripz DB Deadlifts 20 30# Fat Gripz DB Military Press 1 Mile Run Time: 29:15…
WOD Type: “MetCon” WOD Warm-Up: TRX Standard Warm-Up @ 5 Minutes 15 Squats Arm Swings Shoulder bands Wooden Dowel for shoulders WOD Particulars: MetCon: Hotel Workout 1… 1 Mile Run 20 Burpees 20 40# Fat Gripz DB Snatch each arm 30 30# Fat Gripz DB Thrusters 40 40# Fat Gripz DB Bench Press 1 Mile Run…
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 Sixteen… Deadlift: WU @ 10 x 135#, 5 @ 165# 1 x 5 @ 195# 1 x 3 @ 220# 1 x 1 @ 250# Snatch – 75% 6 @…
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 Fifteen… Back Squat: 1 x 5 @ 170# 1 x 3 @ 195# 1 x 1 @ 220# Clean Pulls – 3 x 3 @ 175# Snatch Push Press – 3 x 5 @ 115#…