nutirition

Skill Work
10 Minutes of Double Under practice
WOD
12 Minute AMRAP of:
6 Burpees
9 Kettlebell Swings 70/55
12 Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Burpees
10 Kettlebell Swings
12 Box Jumps

Asi...

Skill Work
10 Minutes of Double Under practice
WOD
12 Minute AMRAP of:
6 Burpees
9 Kettlebell Swings 70/55
12 Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Burpees
10 Kettlebell Swings
12 Box Jumps

Asi...

Barbell Work
10 minutes of clean technique work from the hang (above knee)
WOD
For time:
Row 500m
Then
21 Wall Balls 20/14
15 Toes-2-Bar
15 Wall Balls
9 Toes-2-Bar
9 Wall Balls
6 Toes-2-Bar
Basics
For...

Strength
Front Squat
3 sets of 5 @ 65%
WOD
15 Minutes of:
Sprint 20 Seconds
Walk 40 Seconds
Obviously this WOD will be contingent on the weather, forecasts are in the high 40′s so plan on being ...

Strength
Front Squat
3 sets of 5 @ 65%
WOD
15 Minutes of:
Sprint 20 Seconds
Walk 40 Seconds
Obviously this WOD will be contingent on the weather, forecasts are in the high 40′s so plan on being ...

Skill Work
Beginners: 10 Minutes of Double Under practice
Advanced: 5 attempts at Max Effort Unbroken Double Unders
(For each set that is more than +/- 10 from the original set sprint row 100m before ...

Barbell Work
Spend 15 minutes working to a heavy single of the following complex:
1 Clean Pull + 1 Clean + 1 Front Squat + 1 Jerk
WOD
For time:
50 Burpees
40 Kettlebell Swings 70/55
30 Box Jumps 24/2...

Strength
Back Squat
5 sets of 4 reps @ 75%
WOD
For time:
Row 1000m
Then
3 rounds of:
10 Knees-2-Elbows
10 Box Jumps 30/24
Basics
For time:
Row 500m
Then
3 rounds of:
10 Knees-2-Elbows
10 Box Jumps

Co...

Barbell Work
5 sets of:
2 Hang Cleans + 1 Jerk (above knee) @ 75-80%
Then
4 sets of 3 reps of:
Romanian Deadlift – heavy but perfect
WOD
8 rounds of:
20 Seconds Max Effort Burpees
40 Seconds Pla...

Barbell Work
5 sets of 2 reps of:
Hang Snatch (above knee) @ 75-80%
Then
4 sets of 3 reps of:
Snatch Balance – heavy but perfect, try to add weight to what you used last week
WOD
“Jackie”
Fo...