Deadlift 5 X 3 @ 80% of 1RM Then, 3 rounds of: 1 Leg Kettlebell Romanian Deadlift X 6 each side @ you call it.  Postural integrity is the key here rather than range of motion or load used.  That means do not sacrifice form for more range of motion or heavier weights.  No rounded shoulder, no rounded spine. 1 Arm Kettlebell Sit Up X 5 each side @ you […]

Mobility:  Tennis Ball Lovin’ for glutes X 3:00 each side.  Test/retest your bottom squat position before and after.  Notice any progress or difference. 3 Rounds for time of: Run X 400 meters 1 Arm Kettlebell Swing X 10 each arm @ 53#/35# Rope Climb 3 Round not for time of: 1/2 Turkish Get Up (to High Bridge) X 5 each side X 53#/35# Pigeon Stretch X 1:00 each leg

Sorry for the late post. Hang Snatch 7 X 2 Then… For time 21, 15, 9 reps of: Overhead Squat @ 95#/65# Toes to Bar Finish with 3 rounds of: Shoulder Sweep Complex Y’s, T’s, L’s X 5 @ 5#/2.5#

Partner WOD: 4 Rounds of: Partner A:  Sandbag Run x 100m (60/40) Partner B:  hold plank until they return SWITCH A:  Box Step Up x 10 w/ Sandbag (60/40) B:  Kettlebell Swing until partner finishes (53/35) SWITCH A:  Sandbag Shoulder to Shoulder Press x 10 (60/40) B:  Push Ups A&B:  Alternating Sandbag Clean Burpees x 10 (60/40)

5 Rounds for time of: Run X 200 meters Inverted Burpee X 5 Wall Ball X 15 Then, 3 rounds of: Weighted Sit Up X 15 @ 25#/10# Russian Twist X 15 to each side @ same load Cobra Stretch X :30

Power Clean 5 X 1 @ heavy, yet manageable.  This is about practicing your form and technique, not a 1RM attempt, so don’t compromise form for more weight.  Rest 2:00 – 3:00 between lifts.  Newer athletes should do 5 X 3 at light to moderate loads. Then… For time: Pull Up X 10 Burpee X 1 Pull Up X 9 Burpee X 2 Pull Up X 8 Burpee X 3 […]

Work Capacity/Durability Session Warm Up with Sandbag Get Ups X 5:00 then some general mobility work. 4 Rounds of the following Kettlebell Complex: 1 Arm Swing X 10 @ 53#/35# 1 Arm Clean X 10 Figure 8 X 10 – https://www.youtube.com/watch?v=bAlHvT1tH5Y Repeat other side Push Up X 10 Rest X 1:00 If it’s too easy, go heavier!  Also, be sure that you are doing everything Hard Style – punch hard […]

Deadlift:  3 X 5 @ 75% of 1 RM, 2 X 3 @ 85% of 1RM.  Rest 2:00 – 3:00 between efforts. Then… 3 rounds for time of: Front Squat X 15 @ 95#/65# Push Press X 10 @ same load Ring Dip X 5 or 15 bench dips

5 Rounds for time of: Curtis P X 5 @ 55% of bodyweight.  1 Curtis P = Hang Squat Clean, Lunge Right, Lunge Left, Push Press.  For reference: http://mountainathlete.com/subpage_details.php?subpage_ID=267&page_ID=14 Box Jump (CCS&C standards) X 7 @ 24″/20″ Strict Chin Up X 9.  If using bands, use as little assist as possible. Then… 3 Rounds of: Kettlebell Slasher/Halo X 5 each direction @ you call it Kettlebell Russian Twist X 10 […]

Clean & Jerk Practice: Advanced – Clean & Jerk 5 X 1 @ best weight possible.  Rest 2:00 – 3:00 between efforts. Intermediate – Power Clean + Front Squat 5 X 1 + 1 @ best weight possible.  Rest 2:00 – 3:00 between efforts. Beginner – Hang Power Clean + Front Squat 5 X 2 (Hang Power Clean X 1 + Front Squat X 1, Hang Power Clean X 1 […]