WOD: A. Basic warmup x 1 round 1. Theraband shoulder warmup x 10 each 2. scap pushups- slow and controlled x 5 3. scap pullups- slow and controlled x 5 B. Positions x 2-3 rounds 1. hollow position pushup with 5 count to bottom, 1 count to top x 5 2. arch hold with PVC […]
We will have 3 separate test days, M/W/F. Prepare accordingly. WOD: A. Snatch skill work: Burgener warmup: dip shrug, scarecrow, muscle snatch snatch pushpress, overhead squat pressing snatch balance, heaving snatch balance, snatch balance high hang snatch, above knee snatch B. EMOM x 15 min: 1 Sn. Deadlift + 1 Snatch above knee min 1-5:
Sat. July 16. 8-10a: Open Gym. 10-11a: Olympic lifting: Clean and Jerk Clean & Jerk – 5 x 3+1 Clean Pull – 4 x 3 Back Squat – 5 x 5 11a: FREE members team workout 3pm: Red Eye relay team kicks off from 11th street Upland location! Sun. July 17. Rest Day… 1pm: HCF
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WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps *after warming up, build in each of the lifts, to a solid heavy single in each piece. *note: unlike in the past on this workout, where we have built up each rep through each piece, the goal today is to go as
WOD: E2min x 24 min. (3 Rounds) 1. Air Assault easy pace for 1:45. 2. 45-60 seconds of Unbroken Russian KB Swings (fluid swings with each breath) *walk remainder of time. 3. 45-60 seconds of Alternating Reverse Lunges. 4. Farmers Carry width of room, rest at each width of room- mod-heavy load KB. *put 2-3
WOD: ‘Jackie’ For time: 1000m. Row 50 Thrusters (45#) 30 Pullups See previous results here 615pm Weightlifting: snatch Snatch – 5 x 3 Snatch Pull – 4 x 3
WOD: All work performed outside: Teams of 2-4 (3 is preferred) 3 rounds (24min) E2MOTM: If you perform the allotted work before time ends, walk the remainder of the time before switching movements. 1. Sled Push 25m. P1 pushes down, P2 pushes back, P3 pushes back down. *mod load on sled, but not enough to
WOD: 5k Run *scale to 5k row if needed. *beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark) POST #31 and return to HCF. *compare to July
Sat. July 9. 8a-10a: Open gym. 10a-11a: Olympic lifting- clean and jerk Clean & Jerk – 70%x2, 75%x2, 80%x1, 85%x1, HS Clean Pull – 85%x5x4 11a: FREE members only team WOD. Sun. July 10. REST DAY!
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WOD: 3 person teams: 10-9-8-7-6-5-4-3-2-1 reps for time: Assault bike calories Situps (GHD or straight leg abmat) Partner 1 completes 10 cal on bike directly into 10 situps, P2/3 rest P2 completes 10 cal on bike directly into 10 situps, P1/3 rest P3 completes 10 cal on bike directly into 10 situps, P1/2 rest …
