Rest Day! You may have noticed all the MAX’s the past few weeks.  Your bodies are probably feeling it about now.  Hopefully you all have been keeping track of these numbers cause they will come into play the next few weeks. When starting a new strength cycle your central nervious system takes a hit which […]

SWOD Max Effort Behind the Neck split Jerk 20-25min tops. *Coach B explaining the Behind the neck jerk WOD 4 Rds of: 10 2 hand KB  Split Jerks (25/45) 15 Pull ups Cool Down 30 sec Handstand holds 3 x *while in HS hold focus on ACTIVE SHOULDERS and tight CORE. *If you drop early […]

SWOD Max Hang Clean in 20 min. *Start with bar in Hang position, Recieve the bar in full squat. Conditioning 1 Snatch High Pull @ 105% 3 Explosive push up 5 Split jerk w/ Plate (25/45/55) 7rds Gym Notes: *Explosive push ups should start on ground and explode on top of plate *Split jerk: hold […]

SWOD: 20 min to find Front Squat Max and *Snatch 7×2 @ 60%    20 sec rest *use snatch max from Friday 4/11 * Snatch implies you catch under in a full squat position CONDITIONING: *20 UB box jumps 30/24 HSPU x max effort T2B x max effort 3rds then * 20 UB box jumps 24/20  […]

Don’t forget! 40 Day Challenge: Air Squats