Monthly Archives: March 2015

Monday 3-30-15

A)  hang snatch + snatch – 20min to work up to heaviest but prettiest set of the complex B)  Front squat – 15min to work to heavy single for today, then 2×3@80% C) 4 rounds: max distance reverse med ball toss, … Continue reading

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Saturday 3-28-15

Alright. Given that the open wod is going to make this place kuh-RAY-zee today, I’m changing up our programming to the following. It’s not what I originally wrote, but we’re rolling with the Open punches and we’ll get some serious … Continue reading

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Wednesday 3-25-15

Man, I missed you guys last week! But have no fear, I am back, and you’re stuck with me for a while. Next Saturday (4-4-15) is max out day!! We’re hitting some 2RMs this week to help give us an … Continue reading

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Monday 3-23-15

A)  Power snatch – 2 RM, 3×2@90% B)  Front squat – 2RM, 3×2@90% C) 3 rounds (make every rep explosive!): 10 no push-up burpees, 10 box jumps (land in quarter squat, don’t stand up until your base is solid), 30 … Continue reading

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Saturday 3-21-15

A) Hang clean – 3RM, then 2×3@90% B) Back squat – 3RM with 2-sec pause in bottom, 2×3 @90% no pauses C)  12min EMOM: ODD – 2 clean grip DL + 2 clean pulls + 2 cleans… EVEN – 10 … Continue reading

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Wednesday 3-18-15

A)  Push press 3RM, then 2×3@90% B) OHS – 3RM, then 2×3@90% C) 3 rounds (:45 work, :15 rest): Max push press (75/45) Max reps jumping squats (no weight) Max reps K2E/TTB 

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Monday 3-16-15

A) Hang snatch – 3RM, then 2×3@90% B) Front squat – 3RM with 2-sec pause in bottom, 2×3@90% with no pause C) 8 rounds AHAP:  10 KB step ups, 8 KB snatches, 25′ waiter’s walk forward, 25′ waiter’s walk backwards* … Continue reading

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