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Wednesday, October 16th
Main – WOD Heaving Snatch Balance (5 x 3 ) Use light to moderate weight only. Use this time to work on the skill portion
Tuesday, October 15th
Main – WOD Heavy Day! Handstand Walks (No Measure) Spend 15 minutes working on handstand walks (spend the first 2 minutes practicing somersault safety roll
Monday, October 14th
Main – WOD Record the weight you used for Power clean and whether you do box or ring dips on Wodify 3 x 1 Minute
Friday, October 11th
Main – WOD Bring long socks! Receiving bar after OHS (No Measure) 5 x 3 of push pressing barbell from behind neck and receiving it
Thursday, October 10th
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Wednesday, October 9th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
Tabata New and Ugly!
Main – WOD 5 minutes of Cindy (No Measure) 5 Pull-ups 10 Push-ups 15 Air Squats Tabata New and Ugly (AMRAP – Reps) 8 rounds
Shake and Bake
Main – WOD Pressing Complex with Empty Barbell (No Measure) Complete 3 rounds with empty barbell: 10 Shoulder Press 10 Push Press 10 Push Jerk
POPULAR POSTS
Get Pissed.
You need to get frustrated. You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something
There are no Silver Bullets.
There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a
You Can’t Get Abs
From doing one sit-up. You have to get reps in. Over many months. Possibly years. And if you want to really see them, you’ll start
