

Mon, 08/05/2019
Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
"Rocket Power"
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85) Notes: **“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton**
Picture a giant flywheel. It’s at rest, and we are going to manually start it.
To ge


Mon, 04/01/2019
3-Position Squat Snatch
Build to moderate Complex
“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups Notes:
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
Have you ever been asked, “What would you do if you only had a week to live?”
Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.
But the morbid truth, is that w


Tues, 03/26/2019
Snatch Complex On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex “Inner Tube” 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees #wod #WOD #snatchcomplex #snatchdeadlift #snatchhighpull #powersnatch #snatch #innertube #toestobart2b #burpees


Mon, 10/01/2018
Overhead Squat
Build to heavy single
Snatch Balance
Build to heavy single
Snatch
Build to heavy single
***Optional Cash-Out***
8 Rounds:
20 Seconds Overhead Squats (45/35)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. * Notes: The overhead squat and snatch balances will serve as primers today for athletes as they work towards establishing a heavy single snatch. The goal


Fri, 09/07/2018
3-Position Power Snatch
Build to a Heavy Complex
“Daily Dozen”
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups L2
Hang Power Snatch
Jumping Bar MU or Pullups
L1
12 Burpees
9 Hang Muscle Snatch
6 Ring Rows Notes: With a combination of strength, skill, and conditioning, today is a great day to play to your strengths.
Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a b


Tues, 05/01/2018
Squat Snatch
Build to a Heavy Single “Ring of Fire”
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish L2
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
…
Up by (2) reps until finish
L1
Jumping Pull Up or Ring Row
Hang Power Snatch or Push Press Notes: Nine minutes is long enough where athletes be


Sat, 04/28/2018
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65) L1
Cut run distances in half
Sub Push Press for CJ's
Muscle Snatch or more Push Press for Psnatch
Goblet Squats for Thrusters Notes: Immediate transitions to the barbell is the most important part of this workout. To accomplish this, finding something close to


Tues, 04/03/2018
Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single
“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20) L1
Work with empty barbell on OHS, snatch balance and hang power snatch (3x5 with each) Notes: Score today is the total number of power snatches completed. Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00 minute marks, athletes will complete 7 Wall Balls before returning back to their barbe


Sat, 02/24/2018
“Hot Seat”
3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00
L2
Sub Jumping Pull-Ups
L1
Sub Hang Power Snatch
Sub Ring Rows Notes: Let’s not think about the row as a 3 minute effort, rather we can think about this as a 6 minute effort. If athletes are able to hold the same perceived effort as they did on the rower for the other two movements, they will find a consistent pace for the whole round. This may mean singles or small


Thurs, 01/18/2018
Snatch – Heavy Single
“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)
L1
Hang Power Snatch or Muscle Snatch
Goblet Squat for Wall Ball
ROMWOD Notes: Score today is the total number of power snatches completed. Starting on the 0:00 and then again on the 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00 minute marks, athletes will complete 7 Wall Balls before returning back to their barbell. The goal today is to minimize the time spend not moving. While athle