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031716

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 10 min working on Turkish Get Ups.  Perform at least 5 per side. Metabolic Conditioning: “Shanghai Noon” 16 minute AMRAP (as many rounds as possible) – Partner WOD 10 round trip sled…

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031616

Context: Competition Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Snatch (7 sets of 2 reps, increase weight with each set – go as heavy as possible by the last set). Super Set: 7×3 single arm ring row (7 sets of 3 reps) Metabolic…

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031516

Context: Mental Toughness Mobility: Ankle (playlist video here) & Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a max weighted pull-up. Metabolic Conditioning: “Six Shooter” For Time, 6 rounds 6 Left pistol (Performance: 35lb / Athletic*: 15lb /…

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031416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Tabata hollow rocks Strength: 5×3 Push Press – 9 of 14 (5 sets of 3 reps, same weight across, approximately 85% of max). Instructional Video Here. Super Set: 5×5 dumbbell lunge or split squat (5…

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031316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: After a good dynamic warm-up, spend 8 min working up to a max height box jump from standing and/or sitting. Strength: 3-3-3-3-3 Power Clean (5 sets of 3 reps “strong effort”, increase weight…

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031016

Context: Competition Mobility: Ankle (playlist video here) Metabolic Conditioning: “Red Raptor” For time - Performance/Athletic: 5 rounds*, Health: 4 rounds 5 'heavy' thrusters (Performance: 135lb / Athletic: 85lb* / Health: 55lb) 7 hang power clean (same) 15 box jump (Performance:…

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030816

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7x1 Push Press – 7 of 14 (7 sets of 1 reps, same weight across, approximately 85% of max). Instructional Video Here. Super Set: 7x3 dumbbell lunge or split squat (7 sets…

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030716

Context: Competition Mobility: Hip (playlist video here) Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set - go as heavy as possible by the last set). Super Set: 5x5 single arm ring row (5 sets of…

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030616

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging bench press triple. Metabolic Conditioning: “Scully and Mulder” 25 minute AMRAP (as many rounds as possible), partner workout 30 Bench Press…

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030516 – 16.2

Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13…

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