“I didn’t ask for skin”

Pistol review: Mobility + stability : 1 ankle mobility : static stretch + smash 2 foot stability : step outs on plate 3sx10r 3 banded distraction pistols 3sx5-10r Wod: Bear Complex (25 min cap) 5 Rounds For Load Complete 7 Unbroken Sets of this Barbell complex: 1 Power Clean 1 Front Squat 1 Push Press […]

“Understandably unbearable”

Lift: Every 2 min (10r:18min) Snatch + Ohs (2+1) x7s 60-80% Snatch 1r x3s 80-100%+ Wod: 27min cap 5k row Core buy out: 2r Classic plank Max 3 min hold : min 90sec

“I’m going to bed early, but I’m sure Tom Brady won”

Lift: Every 90sec (10r:15min) Clean + jerk (2+2)x7s 60-80% Clean + jerk (1+1)x3s 80-100%+ Between each lift: 2MU/7C2b Wod: 7rft / 15 min cap 250m row 10/7 dips 25 squats Buy out: Alternating bent over dumbbell rows 20rx3s (T-spine rotation optimal)

“Your, soul, is, mine”

Skill review: HSPU COMPLEX (you’ll see) Helps: HSPU Strength WALKING endurance Wod: 20 min cap 1000m row 30/20 MU : 40 C2b : 50 pull-ups Remaining time work to HS SNATCH Core buy out: Alternating Good mornings 4sx10r barbell Oblique crunch (kettle bell) 4sx10r

“Did Screech have a catch phrase?”

Skill review: kipping pull-ups Hallow arch Beat swing Pop (advanced op: float) Pull 7min emom: 1 strict pull-up 3 kipping (Butterfly op) 3 C2B (Butterfly op) Wod: 135/95 – 95/65 – 75/55 1 clean 1 hang cluster 5 min amrap Core buy out: 2r 1 min plank 30 sec bird dog plank 30 sec bird […]

“It’s better when they don’t make sense”

Lift: wk 1/3 Back squats + BJ 5 Bs + 5 Bj Work to max (15 min max) Wod: Scale as needed 30 hang power cleans 135/95 GM:155/105 50 double unders + 30 TTB 20 power cleans 155/95 GM:185/125 50 Du + 30 TTB 10 cleans 185/125 GM:225/155 Core buy out: Single leg RDL x10 […]

“Cry fest”

Wod: Chipper 30 cals erg 30 Ttb 5/3Rope climbs (legless) or 30 ring rows Bear complex x5 135/95 20 cals erg 20 Ttb 4/2 Rope climbs (legless) or 30 ring rows Bear complex x4 185/125 10 cals erg 10 Ttb 3/1 Rope climbs (legless) or 30 ring rows Bear complex x3 225/155

“The four noble truths”

Exp: Wod: 100m row 30 sec rest x10r(sorry Sunday) Into: 15 min to establish Hs snatch Into: drop to 70-80% (155/105-135/95-95/65) 3 snatches (full) -or- cleans 7 c2b pull-ups 9 Box jumps 5rft or 15 min cap Core buy out: L-sit 5sx:10-:30

“Why did the chicken cross the road?”

Lift: 15 min to establish 3rm Back squat Into: 3sx3r pause squat (60-80% of max) {last week} Wod: 21 power snatch 95/65 Burpee over bar X 1 min ME 15 power snatch 135/95 (scale) Burpee over bar X 1 min ME 9 power snatch 155/105 (scale) Burpee over bar X 1 min ME Into: 15 […]