Workout of the day September 18th 2014

by Goose September 17, 2014
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Skill/WOD 10:00 to Find a Tough 1 Rep Strict Press 10 min EMOM 6 Thrusters (95/65) Tabata 10 rounds (5 Each) Alternating between MB Clean Sprawl Tips Get a strong setup here on the strict press, stay locked in! Don’t rush th

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Workout of the day September 17th 2014

by Goose September 16, 2014
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Skill/WOD 6 Sets (3 light/3 tough) 2 Hang Power Snatch +2 OHS 6 Rounds 1 Min max Cal Row 1 Min Max DU 1 Min Max KBS 1 Min rest Tips Focus on patience to the hip on the power snatches here today! Focus on an explosive drive and snap yourself under your bar!

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Workout of the day September 16th 2014

by Goose September 15, 2014
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Skill/WOD 5 Sets: 1.1 Cluster Deadlift :10 between lifts 2:00 between sets 8 Min AMRAP 8 T2B 12 Box Jump 3x 8-12 Strict Pull Ups Tips Work solid form on the cluster deadlifts here, get a big breathe and stay solid throughout the lift! Think about “pulling” down your bar on the toes to bar […]

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Workout of the day September 15th 2014

by Goose September 14, 2014
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Skill/WOD 3 Sets: A1) 3 TGU (/Arm) Rest :30 A2) 8 Russian KB Swings Rest 1:30 5 Rounds 400M Row 100 Single Unders CSR Calf Mobility (Barbell Partner Rollout)

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Workout of the day September 14th 2014

by Goose September 13, 2014
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Skill/WOD Test 2000M Row For Time Rest 10:00 Test 500M Row For Time 4 Rounds 150M Row 30 Push ups 10 Lunges (Each Leg) Tips Let’s test your rowing here today! Push the pace here, the big rest SHOULD be needed, so get after the rows!

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Workout of the day September 13th 2014

by Goose September 12, 2014
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Skill/WOD 5 Sets: 2 Hang Power Snatch + 2 Power Snatch 8 sets 3 Power Snatch (135/95) PLR Rest 1 min 3x :12 AB Sprint (2:00 B/W Sprints) or :20s Row Sprints Tips Big patient here on the snatches, wait for the bar to get to your hip and focus on that big explosion! Some […]

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Workout of the day September 12th 2014

by Goose September 11, 2014
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Skill/WOD “5 Rounds A1) 3 Back Squat 22×2 Rest 2:30 ” For Time: 30 Calorie Row 30 KB Goblet Squat 30 Calorie Row 30 KBS 30 Calorie Row 30 KB Goblet Squat 30 Calorie Row Tips Some backsquats here today, pay attention to the tempo and stay controlled in that bottom position! Fun little chipper […]

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Workout of the day September 11th 2014

by Goose September 10, 2014
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Skill/WOD AMRAP6 10 MB Cleans 10 MB Overhead MB Throw to wall (from knees) 10 MB Russian Twist” 6 Min Rest (Hamstring Mobility during rest period) AMRAP5 10 MB Russian Twist 10 MB Overhead MB Throw (from knees) 10 MB Cleans 5 Min Rest ((Hip Flexor mobility during rest period) AMRAP4 10 MB Overhead Throw […]

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Workout of the day September 10th 2014

by Goose September 9, 2014
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Skill/WOD 5 Rounds A1) 3 Strict Press Rest :30 A2) 8 KB Good Mornings (KB in front rack) Rest 2:00 100 Double Unders + 18-15-12-9 Shoulder to Overhead (95/65) T2B + 100 Double Unders Tips Working up in weight, down on reps from last week, Build that strength, no tempo here so push them to […]

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Workout of the day September 9th 2014

by Goose September 8, 2014
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Skill/WOD 3 Sets: 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk Emom 5 mins 5 Clean & Jerks (135/95) 3 Rounds For Time: 25 Burpee 20 Sit Up 15 KBS Tips Be patient on the cleans today, work on getting that full extension! For the EMOM focus on a solid return […]

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