Friday 9-29

1. Power Snatch 3×3 @ 70-80%, rest 2-3 minutes between sets. 2. Halting Snatch Grip Deadlift 3×5 (3s pause in hang), TOUGH load all sets. Use straps and rest 2-3 minutes between sets. 3. Back Squat 3×3 @ 21X1, BUILD, rest 3-4 minutes between heavy sets. Post WOD (Optional): This week’s active recovery: 1. 15-20…

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Thursday 9-28

1. Performance: Elevator Ring Dip 3×8-10 reps (2s pause at top, 2s pause at middle, 2s pause in bottom), rest as needed between sets. OR Fitness: Elevator Ring Dip 3×6-8 reps (2s pauses), rest as needed between sets. 2. 5 Rounds For Time: 15 Toes-to-Bar 30/25 Calorie Row **SAVE THE DATES** -Saturday, September 30th @…

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Wednesday 9-27

1. Skill: Movement Prep 2. “AirForce WOD”* For Time (95/65): 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *Beginning at zero and EMOM, perform 4 burpees. **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign up sheet in…

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Tuesday 9-26

1. Performance: Tap Swing+Kipping Muscle Up 3x(2+1-2)3, rest as needed between sets. OR Fitness: Tap Swing+Kipping Muscle Up 3×2+1.2+1.2+1, rest as needed between sets. 2. 10 Minute AMRAP: 3 Bar Muscle Up 12 Box Jumps (30/24″) **SAVE THE DATES** -Saturday, September 30th @ 8am: Muscle Up Clinic w/ Coach Candice. Sign up on the sign…

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