Wednesday, 09-14-2016
Strength: Power Snatch 3-3-3-3-3-3 Increasing in Weight Conditioning: 5 Rounds for Time 6 Power Cleans 135/95 9 Front Squats 135/95 12 S2OH 135/95
Wednesday, 08-31-2016
Barbell Warm-Up Strength. 12 EMOM Clean & Jerk Complex (Work up to heavy weight) 1 Power Clean 1 Hang Squat Clean 1 Power Jerk Conditioning. For Time 50-40-30-20-10 Double Unders 50-40-30-20-10 Wall Balls 20/14
Wednesday, 08-10-2016
Group warm up. I Spy Conditioning. 4 RFT 400 m run 15 t2b 20-15-10-5 OHS @ 95/65 – 115/75 – 135/85 – 155/95 Cash out. Tabata Planks, Russian twists, low five planks, candlestick
Wednesday, 07-20-2016
Barbell Warm-up Strength. 20 Min to establish a 1RM Bear Complex Power Clean Front Squat Push Press Back Squat Push Press WOD. 2016 Regional Event 7 21 Thrusters (95/65) 3 Rope Climbs RTG: Legless 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
Thursday, 06-02-16
Skill. knee to elbow and toe to bar progressions WOD. “Complex Ladder” EMOTM 95/65 1,2,3,4 etc…. Clean deadlift, hang Power clean, S2O 20 minute cap
Thursday, 05-26-2016
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @ […]
Wednesday, 05-25-2016
Strength. Overheat Squats warmup to 80% then 6 x 2 @ 80-85% of max Conditioning. 16 Minute Skills EMOTM 1′ – 10 pistols 2′ – 10 HSPU 3′ – 25 double unders or 30″ DU practice 4′ – 10 dips (any way) repeat 3 times * Athletes who are proficient in any movement are encouraged […]
Tuesday, 05-24-2016
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
Friday, 05-20-2016
TORC SQUAT CYCLE – Light Day (Last Week of TORC). WOD. “Diane” 21-15-9 Deadlifts @ 225#/155# HSPU
Thursday, 05-19-2016
Skill. DU practice followed by Flight Simulator 10-20-30-40-50-40-30-20-10 of unbroken sets of DUs (must stop and restart after each set) WOD Death by Hang Power Snatch @ 115#/75# Cash out 20s on, 20s off – plate pinches for 5 rounds
