Monthly Archives: August 2015

8.3.15 WOD

Athletes, today we will be starting a starters program for oly lifting. This program is very short, but it will help everyone with the more complex program we will have coming up in the next few months. Oly Strength: Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use […]

8.4.15 WOD

Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise. Oly Strength: Snatch – 5 x 2 Snatch Pull – 3 x 3 Front Squat – 3 x 3 WOD: 10 Minute AMRAP of: 200m Run 7 Bar Muscle-Ups

8.5.15 WOD

Athletes, here is the video of Milko doing a snatch, it is in slow motion. Pay close attention to his first pull and how his knees move back as soon as he pulls that bar up. Also watch his full extension at the top of his should shrug (finished position). WOD: 16 Minute EMOM of: […]

8.6.15 WOD

Oly Strength: Power Snatch – 5 x 2 Power Clean & Power Jerk – 5 x 2(1+1) Overhead Squat – 3 x 3 WOD: For Time: 400m Overhead Carry 20/14 50 Toes to Bar 50 Wallballs 20/14 @10/9′ 400m Overhead Carry 20/14 15 Minute time cap.

8.7.15 WOD

Oly Strength: Snatch – heavy single Clean & Jerk – heavy single Front Squat – heavy single Note: your form is priority. If you are losing form DO NOT go up in weight. Check your ego at the door. WOD: For Time: 50 Sit-Ups 20 Deadlifts 225/160 40 Sit-Ups 20 Deadlifts 225/160 30 Sit-Ups

8.10.15 WOD

Athletes, info for our pool WOD is on our events board. Check it out and make sure to save the date. Oly Strength: Clean & Jerk – 5 x 3+1 Clean Pull – 4 x 3 Back Squat – 5 x 5 WOD: 5 Minute AMRAP of: 5 Burpees 3 Cartwheels 100m Sprint Rest 1 minute then: 5 […]

8.11.15 WOD

Oly Strength: Snatch – 5 x 3 (6 minutes) Snatch Pull – 4 x 3 (5 Minutes) Front Squat – 5 x 3 (6 minutes) WOD: For Time: 150 KB Swings 53/35 Every time you break the KB Swings you must do 5 dive bombers before returning to the KB Swings. You have a 12 Minute time cap.

8.12.15 WOD

WOD: For time: 21-18-15-12-9-6-3 of: Barbell Good Mornings 75/55 Toes-to-Bar weighted Supermans 5’s/2.5’s Russian Twists 45/25 For the superman each hand will have a 5 (men)/2.5# (women) plate in it. For the Russian twist use a bumper plate.

9.1.15 WOD

Strength/WOD: Clean Clean Pull 1×5 1×3 1×1 1×1 1×1 If you need more attempts, get with your coach.

8.31.15 WOD

Athletes, this week we will be doing 1 rep maxes on 10 different movements. We will let anyone who misses any 1 rep maxes make up missed 1 rep maxes next week. During this week make sure you use the entire class time to warm-up, mobilize and lift. Rest is a huge part of setting […]