Workout of the Day (Monday April 24, 2017)

Technical:

5 x 4 Power Snatch + Snatch Push Press

Metabolic:

Masters Online Qualifier WOD:

100 DB Power Snatches 50/35
80 Cal Row
60 Bar Facing Burpees
40 Ring Muscle Ups

*20 min cap

Stabilization:

50 KB Pistols squats 24/16 kg for time

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Workout of the Day (Friday, April 21, 2017)

Technical:
5x 3 Clean Grip DL + 1 Hang Clean

Metabolic:
8min. AMRAP
10 Dead Lifts (275-315/205-225)
20 Deficit Push Ups

Stabilization:
5x 12 Hollow Rocks

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Workout of the Day (Thursday April 20, 2017)

Technical:

5 x 3 Push Press

Metabolic:
4 Rounds of:
15 Wall Ball
250m Run with Ball

– Rest 1 minute –

4 Rounds of:
15 Toes-to-Bar
250m Row

800m run Buyout

Stabilization:

30 Partial TGU

***This weeks mobility is – Deadlift mechanics and low back pain.

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Workout of the Day (Wednesday April 19, 2017)

Technical:

5 x 3 Power Clean to OH (focus on speed of transition)

Metabolic:

150 Double Unders
50 KB C & J 32/24 kg
150 Double Unders

Stabilization:

50 Alt Pistol Squats

Notes:

This weeks’ mobility session:
Deadlift Mechanics and Low Back Pain

🤔is there a connection??

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Workout of the Day (Tuesday, April 18, 2017)

Technical:
Heavy Single Front Squat

Metabolic:
15,12,9
P. Cleans 115/75
Bar Facing Burpees

500m Row

9,12,15
P. Cleans
Bar Facing Burpees

Stabilization:
100 Goblet Disc Squats

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Workout of the Day (Monday April 17, 2017)

Technical:

2 x 5
2 x 3
2 x 1
Thrusters

Metabolic:

21 Thrusters 95/65
21 Pull-ups
21 Thrusters 115/80
21 C2B Pull-ups
21 Thrusters 135/95
21 Bar Muscle Ups

Stabilization:

100 Seated Twists

 

Hopefully everyone had a great and safe Easter! Enjoy that time with your loved ones, sometimes it’s not always available.

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Workout of the Day (Friday April 13, 2017)

Technical:

5 x 5 Back Squat

Metabolic:

100 Back Squats 155-185/115-135

Stabilization:

Med Ball Toes to Bar

 

You have a pain in the neck??? Come to mobility class on Saturday!!! It’s all about the neck and upper extremities!!

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Workout of the Day (Thursday April 13, 2017)

Technical:

5 x 3 OHS

Metabolic:

100 Deadlifts (185/135)
Each time you stop:
10 Pull-ups
10 Air Squats

Stabilization:
5 x 20 disc squats + 20 sit-ups (superset)

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Workout of the Day (Wednesday April 12, 2017)

Technical:

 

5 x 2 Hang Snatch

 

Metabolic:

 

Three Rounds:

 

30 Calorie Row

10 (full) Snatch 155/115

 

stabilization:

 

5 x 5  KB Windmills

 

tbis Saturday mobility class… the NECK!! Sign up online

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Workout of the Day (Tuesday, April 11, 2017)


Technical:
5×4 Power Snatch

Metabolic:
2 Rounds of:
20 P. Snatch (75-115/55-75)
20 Ball Slams
-2min. Rest-
15, 12, 9:
Shoulder to OH
Bar Facing Burpees

Stabilization:
5x 12secs. L-Holds

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