Thursday 03112021

Open 21.1 "Pre-Game"

At 50% intensity (warm-up pace):

Part A)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B)

3 Rounds:

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings (light)

12/9 Calorie Row

15 AbMat Sit-Ups

18 Air Squats

Part C)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part D)

With an empty or very lightly loaded barbell:

2-3 Rounds:

5 Good Mornings

5 Back Squats

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Part E)

3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Recent Posts

See All

Wednesday 11292023

Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb

Tuesday 11282023

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

Monday 11272023

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h