Thursday

  Part 1: 15 mins Pick a “Goat” to work on WOD: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to...

Wednesday

  Warm-up: Snatch Position Stretches Brugener Snatch Warm-up   Part 1: Hang Snatch 12 mins to est a heavy 3 rep then 1 x 3 @ 95% 1 x 3 @ 90% Rest 2 mins between % sets   Part 2: 4 rounds for Reps of: 1 min HSPU 1 min Double Unders 1 min Ring Dips 1 min...

Tuesday

Warm up: Clean Position Stretches Burgener Clean Warm-up Press Tech – PP, PJ, SJ From Ben Bergeron, CF New England The Big Clean Complex 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean +...

Monday

Part 1: Back Squat 3RM then 3 @ 95% of 3RM 3 @ 90% 3 @ 85% 3 @ 80% Part 2: For Time: Row 1000M 50 Thrusters (45/33) 30 Burpee Box Jumps (24/20) *This WOD will be done “Competition Style.” Partner up and count reps. Cash-Out: Back Extensions 3 x 10 Demo Video:...

Saturday

“Poker Night” With a Deck of Cards: Teams will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. Only half the team members working at a...