WOD

Monday P1 Strength 8 Rounds: 3 DB Deadlift (each arm) 3 DB Hang Clean (each arm) 3 DB Front Rack Squats (each arm) :20 Plate Wall Sit *Hold plate straight out in front of body --- Strength Squat Clean: Build to Heavy Single --- AMRAP 20: 20 Calorie Row 30 … [Read more...] about week of 5/23

P1 Strength will now be listed under each day. It will be on the whiteboard at Highland, if you are interested in it, ask your coach!!! All are welcome to try out the P1 option!! Monday P1 Strength (offered at Highland) 5 Sets: 3 DB Deadlifts (each arm) 2 DB Hang Power Cleans (each … [Read more...] about week of 5/16

Monday 4 Sets: :30 Max Ring MU :30 Hanging L Hold *Rest 1 Minute Between Rounds --- 3 Rounds For Time: 800 Meter Run 20 Toes to Bar 30 Hang Dumbbell Snatches (50/35) 40 Air Squats 50-ft. Dumbbell Overhead Walking Lunges (right arm) 50-ft. Dumbbell Overhead Walking … [Read more...] about week of 5/9

Monday Build to A Heavy Single Deadlift --- For Time: 30 Chest to Bar Pull-ups 3 Rounds of Dumbbell "DT" 20 Chest to Bar Pull-ups 2 Rounds of Dumbbell "DT" 10 Chest to Bar Pull-ups 1 Rounds of Dumbbell "DT"   Dumbbells: (50's/35's)   1 Round of “DT” … [Read more...] about week of 5/2

Monday Thruster Build to Heavy Double   *Bar comes from rack --- 3 Rounds for Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24"/20") 1 Minute Pull-ups 1 Minute Bike Calories 1 Minute Rest --- STRENGTH: … [Read more...] about week of 4/25

Monday Build to Heavy Set of 3 Power Snatches --- 25-20-15-10-5: Calorie Row Power Snatches (75/55) --- STRENGTH: Athletes will have 12-15 minutes to build to a heavy set of 3 Power Snatch. Can drop the bar between reps. STRATEGY: Athletes should be able to complete 5 … [Read more...] about week of 4/16

Monday Deadlift 5-5-3-3-1 --- 21-15-9-9-15-21: Deadlifts (225/155) Burpees --- STRENGTH: Today you will have the opportunity to build to a heavy single on the deadlift. Do keep in mind that we also have deadlifts in the workout today so pay close attention to your total … [Read more...] about week of 4/11

 Monday Build to a heavy set of 3 Power Cleans ...then 1 x 3 @90% 1 x 3 @80% --- For Time: 15 Hang Power Cleans (185/135) 1,500/1,200 Meter Bike 12 Hang Power Cleans (185/135) 1,200/900 Meter Bike 9 Hang Power Cleans (185/135) 900/600 Meter … [Read more...] about week of 4/4