By

Slater Coe
Unloaded E2M14M 10 DB Box Step Ups – L: 35/25; Spl: 50/35; S: 70/50 Casual Row/Bike/Ski in remaining time *Hold the dumbbell however you prefer… on shoulders, cradle, whatever + 3 Rounds L: 15; Spl: 20; S: 25 Burpees 20 2-DB Deadlift – L: 35/25; Spl: 50/35; S: 70/50
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Strength Cycle: Phase 2 – Week 3 of 7 Strength/Skill E3M15M 5 Back Squat @ 72.5% *Increasing our percentage by 2.5% this week. Make sure you’re adding some weight to whatever you used last Monday. WOD 3 Rounds L: 15; Spl: 20; S: 25 Burpees 20 Hang Power Cleans – L: 75/55; Spl: 115/75; S:...
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Unloaded OTM for 10min 6/4 Cal Row/Ski/Bike 6 Wallballs *Add 2 Reps after Each Round -then, immediately into: OTM for 10min 6/4 Cal Bike 6 Walking Lunges; Spl/S: 2-DB Lunges – 25/15 *Add 2 Reps after Each Round -rest 5min, then: AMRAP 10 50 RKBS – L: 35/24; Spl/S: 53/35 25 Situps 50 RKBS –...
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Saturday Open Gym: 7a-9a & 12p-2p Saturday 3 Rounds AMRAP 10 L: 85/60 Cal Bike or 100/70 Cal Row Spl/S: 100/70 Cal Bike or 120/85 Cal Row/Ski 50 Abmat Situps; Spl/S: T2B 25 Deadlifts – L: 135/85; Spl: 185/125; S: 225/155 Max in remaining time L: Burpees; Spl: C2B; S: RMU/BMU Rest 3min *Round 2...
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Unloaded 100 Wallballs *E2M, starting at 0:00, perform 9/6 Cal Row/Ski/Bike + 3 Rounds AMRAP 3 15 Situps 12 Burpees (Spl/S: Lateral Over Bar) 9 RKBS – L: 35/24; Spl: 53/35; S: 70/53 Rest 90sec
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Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E3M12M 4 L: Front Squat; Spl/S: Back Squat @ 80% *Heavier than Monday with one less rep. Continue to focus on quality technique, no bouncing, and bracing effectively between reps. WOD 3 Rounds AMRAP 3 15 Situps 12 Burpees (Spl/S: Lateral Over Bar) 9 Hang...
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Overhead Hand Position in the Snatch & Jerk Written by: Coach Slater An overlooked area in your Olympic lifts might be how you catch the bar overhead. An analogy I like, that I stole from Greg Everett at Catalyst Athletics, is that your hand should mimic a J-hook on the rig. Your hand position should...
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Unloaded In 15min, complete: 30, 20, 10 Cal Bike 2-DB Deadlifts – L: 35/25; Spl: 50/35; S: 70/50 Plate Russian Twist (L+R=1) – L: 15/10; Spl: 25/15; S: 35/25 + E4M16M 15 2-DB Push Press – L: 20/10; Spl: 30/20; S: 35/25 L: 20/15 Cal Row or 17/12 Cal Bike Spl/S: 25/18 Cal Row or...
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Strength Cycle: Phase 2 – Week 2 of 7 Strength/Skill E2M8M 6 Push Press; Spl: HSPU; S: SHSPU *If using the barbell, try to go a little heavier than last week. If practicing HSPU, continue to grip the floor with your hands, squeeze your butt and stay tight so you’re not pressing into a spring....
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Unloaded In 12min, complete: 4 Rounds 12 1-DB Goblet Squats – L: 20/10; Spl: 30/20; S: 35/25 12 1-DB Snatch 12 Cal Ski + AMRAP 12 L: 20; Spl: 30; S; 40 Double Unders 3 Plate-Deficit Pushups; Spl: HSPU 3 2-DB Power Cleans – L: 25/15; Spl: 35/25; S: 50/35 *Add 3 reps to the...
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