by Jennifer Adams | May 17, 2022 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Every :90 for 6:00: 1 Hang Power Snatch + 1 Power Snatch Building In Weight Metcon: Part I: 8 AMRAP: 3 Power Snatches (135/95)(95/65) 6 Alternating Back Rack Lunges 9 Toes to Bar Rest 2:00 Part II: For Time: 6-9-12-9-6 reps: Power Snatches (95/65)(65/45)...
by Jennifer Adams | May 5, 2022 | Skill, WOD
Skill: Strict Handstand Push Ups Workout: 25 Min. EMOM: 20 Alternating Goblet Lunges (Athlete’s Choice of weight) 7-10 Strict Handstand Push Ups (Pike Push Ups/Elevated/ Negatives) 12/10 Bike Calories or 15/12 Row Calories :50 Plank Hold (Your Version) Rest...
by Jennifer Adams | Apr 26, 2022 | WOD
Workout: For Time: Run 1 mile 100 Box Jumps (24/20″) 80 Wallballs (20/14)(10/9′) 60 Alternating DB Suitcase Lunges *Partition this as needed to complete the work.
by Bill | Jul 30, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds EXTRA CREDIT 10 Minutes of...
by Bill | May 15, 2019 | Metabolic Conditioning, WOD
STRENGTH Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s. METCON Every 4:00 x 5 Sets: 5 High Box Jumps (30, 24) 10 Back Rack Reverse Lunges (185, 125) 100 Ft. Heavy Farmer Carry EXTRA CREDIT 5 Minutes of Parasympathetic...
