Wednesday 190612

Dynamic Warm Up – Mobility Prepare for.. A: Skill: 12 min AMRAP 10 shoot thrus 10 handstand shoulder taps 10 hollow to superman B: WOD 6 Rounds 6 Power Cleans 155/105 lbs 8 Chest to Bar Pull Ups 600m Run C. Cool Down

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A boy and is box...

Tuesday 190611

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Hang Snatch (above knee) Every 2 Minutes for 12 Minutes 3 Reps @ 70%+ B: WOD 3 rounds of: 10 Alternating Pistols 10 Toes to Bar Then… 400 KB Farmer’s Carry Green/Blue C. Cool Down

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Monday 190610

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Back Squat 5×5 @70% In between sets 5×5 upright rows B: WOD 4 Rounds 12 KB Burpee Box Step Overs 24/20″ Red/Green 7 HSPU 75 Double Unders 7 HSPU C. Cool Down

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Friday 190607

Shout out to all of our athletes who are participating in the Mountain Meltdown in Park City on Saturday. If you don’t have anything else to do, head on up to the Utah Olympic Park and watch. First heats start at 930a, there will have music, awards and beer garden. Wrap up time is 5p. […]

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Thursday 190606

Dynamic Warm Up – Mobility Prepare for.. A: Strength In 10:00 Find 2RM Hang Clean B: WOD 3 Rounds 4 Bar Muscle Ups 12 Shoulder to OH 135/95 lbs 16 Bar Facing Burpees C. Cool Down

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Wednesday 190605

Dynamic Warm Up – Mobility Prepare for.. A: Strength 3 Rounds 50′ Back Rack Walking Lunge 50-65% of 1RM Back Squat Rest 2:00 B: WOD 3 Rounds 800m Run 2 Rope Climbs or 1 peg boards 15 Power Snatch 75/55lbs   C. Cool Down

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Tuesday 190604

Dynamic Warm Up – Mobility Prepare for.. A: Strength In 15 Minutes, find your 2 RM Hang Snatch B: WOD 7 Rounds Run 100m 7 Overhead Squats 115/75lbs Options: Lighter OHS Front Squats instead of OHS

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Monday 190603

Dynamic Warm Up – Mobility Prepare for.. A: WOD 2k Row 50 Alternating Pistols 30 Hang Cleans 155/105lbs * Options: Attempt single leg squat to a box Light goblet squats instead of Pistols Lighter Hang Cleans B: Skill Handstand work: max effort handstand hold (wall) or Free-standing Then: 5×30% of max hold (rest as needed […]

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Friday 190531

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Front Squat 3 × 8 @70%+ & Push Press 5 x 2   Build weight over sets B: WOD Metcon – 24 min Every 4:00 for 24:00 800/450 m Row or Ski erg

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Thursday 190530

Dynamic Warm Up – Mobility Prepare for.. A: Strength: Power Snatch – Start at 50% and build up through out sets 5 x 5  – Touch and Go Inbetween sets Weighted Strict Pull Ups 5×5 B: WOD  – For Time 10 min cap 4 Rounds 10 DB Squat Cleans 50/35 10 Chest to Bar C: […]

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