Category Archives: EMOM

0877:

A. Press 4X3@70% B. 6 minute EMOM 3 power clean 2/3 BW or BW? 20 squats Rest 3 minutes C.  12 minute Amrap 6 DL (same load from PC) 4 OTBB 18 DU/30 SU D. Mobility 10 minutes , hamstring/hip GA: Lighten up. Do not go heavy only to have your coach scale you down.… Read More »

0638: After School Teen Class Starts Monday.

Our after school teen strength and conditioning class starts Monday, August 25. Class times will be at 3:30 P.M. on Mondays and Wednesdays. Get your kids signed up and get them physically and mentally stronger in a fun environment. WU: Coach Al has it covered. WOD: 1-10 EMOM • GTO (athletes choice) • Each round… Read More »

0729:

WU: 5 – get organized WOD: part 1 – 10 minute Amrap • 5 wall balls • 10 box jumps • 100 m run (2nd speed bump) STRENGTH: B. Squat 5X3 @ 90% 10 minute cap. WOD: part 2 – ½ Chelsea – 15 minute EMOM: • 5 pull ups • 10 push ups •… Read More »

0715:

WU: foam roll – 5 minutes then get the bb. 4×5 thruster at WU load. WOD: Emom 10 minutes, Latter 1-10 • Thruster 95/65 • Box jump burpees through first 5rds/reg. box jumps 6-10 If you fail on a round? Plank hold for remainder of following minute then get back in the fight. STRENGTH: DL… Read More »

0679:

WU: Ready in 10 – 10 minutes skill WOD: EMOM 14 Minutes • 2 Hang Power Clean • 8 squats • 12 mt climbers STRENGTH: B. Squat 2X5 70% 2X5 80% 2X5 90% GA: 2 hpc, 5 squat, 8 mt climber