Weightlifting Week of 11.9.15

jonathanthomWeightlifting Program

Monday Warm Up 3 Kettlebell Turkish Get-up RL 6 KB Goblet Squats 12 Russian KB Swings x 2 sets + Empty Bar Work Include Pos 2 to Pos 1 Rhythm for Snatch & Clean WOD A. Snatch – heavy 2 in 12 minutes B. Clean & Jerk – heavy 2+1 in 12 minutes – Each set is 2 Cleans + … Read More

Strength WOD Nov 2 – 8

adminStrength Program

Weekly Priorities Sleep, eat, and be prepared to get after every session with your best effort. Make sure you take the time to warm up. When you are lifting heavy, form matters and paying attention to form will prolong your longevity and enjoyment of strength training. If you pay attention, ask the coaches and trust their feedback, you will probably … Read More

WOD Nov 2 – 8

adminWODs

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Jump Rope 3′ mixed patterns Passive Hang 60″ Arch Hang x10 FLR / Push Plus x10 Sorenson Back Ext (GHD or Partner), 30″ WOD Our Core … Read More

Weightlifting Week of 11.2.15

jonathanthomWeightlifting Program

Monday Warm Up 3 Kettlebell Turkish Get-up RL 6 KB Goblet Squats 12 Russian KB Swings x 2 sets + Empty Bar Work Include Pos 2 to Pos 1 Rhythm for Snatch & Clean WOD A. Snatch – 80% x 2 reps x 3 sets B. Clean & Jerk – 80% x 2+1 or 1+2 x 3 sets – Each … Read More