Monday

Monday

CONGRATULATIONS Coach Clarissa and Warren! Monday’s Work A. Snatch Balance, 3 reps; rest 1:00 x3 B. Every 1:30, 1.1 Snatch rest :15/1:30 x5 . 3 Sets: AMRAP 3:00 4 Thrusters @75% of 1RM 6 Burpee Box Jump Overs @24/20” 20 Double Unders Rest 2:00 *Pick up where you...
Saturday

Saturday

Saturday’s Work A1. Barbell Box Step Ups, 8-10 alternating reps; rest :30 x5 A2. KB Goblet Squats, 15 reps AFAP; rest 1:30 x5 . Partner WOD! 100 Wall Ball Shots 75 Power Snatches @75/55# 50 Burpees 75 Overhead Squats @75/55# 100 Ab Mat Situps *One partner...
Friday

Friday

Friday’s Work A1. Ring Curls, 8-10 reps @21X1; rest :30 x4 https://www.youtube.com/watch?v=l_4CJWY171s  A2. DB Arnold Press, 10-12 reps; rest :30 x4 https://www.youtube.com/watch?v=vJiAyjAMUgQ  A3. Ring Dips, AMRAP (-1); rest 1:00 x4 . 27-21-15-9 Calorie Row KB...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Single Leg Hip Thrusts (on floor), 10 reps/side; rest :30 x3 A2. Banded Clam Shells, 10 reps/side; rest :30 x3 . B1. Single Leg KB DL, 8 reps/legs @20X0; rest :30 x3 B2. Rear Foot Elevated Split Squats, 8 reps/leg @20X0; rest :30 x3...
Wednesday

Wednesday

Wednesday’s Work A. 3 Position Power Clean (ground, hang, high hang); rest 1:30 x6 . 3 Rounds: 12 Deadlifts @225/155# 12 Box Jumps @24/20” 12/10 Calorie ABike (M/F) Rest 2:00 6 Rounds: 6 DB Hang Cleans @40/25# per hand 6 DB Split Jerks @40/25# per hand 6...