Thursday Jun 16th, 2022

Thruster Start with an empty bar (beginners) or light weight (experienced). With a continuously running clock, complete 5 thrusters every minute. Add weight (10 lb F, 20 lb M) every 5 minutes and repeat for as long as able For example

From 0:00-5:00 use 55 / 75

From 5:00-10:00 use 65 / 95

From 10:00-15:00 use 75 / 115

Aim to select weights that don’t allow the WOD to last more than 5 rounds or so. If by the 15 min mark, things are still very easy, then experienced members can be a bit more aggressive with the weight addition according to how they feel.

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Tuesday Jun 14th, 2022

12:00 EMOM
Even minute -1 rope climb +
Odd Minute – 1 clean & jerk (build in weight each round as able)
2 rounds for time
-15 clean & jerks (no more than 60% 1RM or 135/95)
-400m row
-5 rope climbs
-400m row
-60 plank jacks
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Monday Jun 13th, 2022

5 Rounds or 10 min (cap)
-20 Poliquin step ups per side
-Patrick step
-0 inch drop with assistance
-0 inch drop with no assistance
-2 inch drop
-4 inch drop
-6 inch drop
-Graduate to Petersen step (no slant board)
AMRAP in remaining time
-5 Nordic curls
-5 reverse Nordic curls
Today’s Nordic will be a negative. Aim to get thigh to 45 degree before losing control. Feel free to let go if you feel strain. Start very easy. Don’t go to failure today.
For the reverse Nordic, start the first set very gently.
Moving in and out of seiza
Elevate feet (higher is easier) while keeping hips open
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Sunday Jun 12th, 2022

8:00 EMOM
-1 hang power snatch +
-1 hang snatch (full) +
-1 overhead squat
Increase weight each round as technique allows. Otherwise use as technical development.
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)
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Friday Jun 10th, 2022

short Skill session
3 rounds not for time: (any weight is OK)
-5 kb overhead squats (each arm). One arm at a time
-10 single arm kb swings (each arm)
-50 foot suitcase carry (each arm)
WOD 2= 4 rounds for time:
-400m run
-7 bar muscle ups
-8 arch hollow rolls
Members who have success with KB snatch can use it in WOD 1 . Otherwise use one armed Russian swing. Members who have difficulty getting kettlebells overhead may use dumbbells for the WOD, and may also use split squats
No weight is prescribed. The emphasis is on keeping the arm straight, and back straight while heels are on the ground. Only go as deep or as good technique will allow.
Scale bar muscle up to jumping bar muscle up
Feel free to mix and match muscle up styles according to your experience, for example start your first round with jumping muscle ups, change the height on the next round. Work on negatives on the next round.
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