Category: Blog

WOD Type: 12-2 Snatch Progression (Modified) WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 95 pound Snatch, 30 reps…

WOD Type: 12-1 Burpees for Time WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: AMRAP in 7 minutes minutes of: Burpees Today’s WOD Time was just 7 minutes and an absolute body burner. I only got 56 burpees which…

WOD Type: The Chief WOD Warm-Up: 30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Max Rounds in 3 minutes of: 3 Reps @ 135# Power Cleans 6 Push Ups 9 Squats Today’s WOD Time was 20 minutes laid out in the…

WOD Type: Triple Threat WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. I also completed my core routine which is complete the following 3 Sets @ 8 Reps each of: Ring Row @ 1 Set 0f 10-15 Glute Bridge Hip Air plane…

WOD Type: Amanda (Training Muscle-Up) WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : Muscle-up 135 pound Squat snatch Today’s WOD Time was more in line with practicing for doing Amanda because I could not do any…

WOD Type: Gwen WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform 15, 12, 9 Reps of the following : Clean & Jerk @ 105# Today’s WOD Time was not a factor in today’s workout.  What is a factor is…

WOD Type: Reverse Filthy Fifty WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 50 Double Unders 50 Burpees 50 Wall Balls 10 feet @ 20# 50 Back Extensions 50 Push Press @ 45# 50 Knees to…

WOD Type: MetCon WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 135# Thrusters @ 15 Reps Jump Rope 1.25 Minutes 95# Thrusters @ 20 Reps Jump Rope 2.5 Minutes 65# Thrusters @ 30 Reps Jump Rope…

WOD Type: MetCon WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : 75 Handstand Pushups 20 Double Unders – Top of every minute Today’s WOD Time was a quick 14:48 Teachable Moment: Instead of cardboard cereal and…

WOD Type: Strength Day WOD Warm-Up: 30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. WOD Particulars: Perform the following : Deadlifts – 5 Sets @ 3 Reps Today’s WOD Time was a real ass kicker! Pun intended. Anyway, my weights for the day started…