WOD

16 06, 2017

6/15

Friday – June 16, 2017 - 170616 Context:   Practice Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat. Or perform 2 reps of a pause squat snatch plus OHS each [...]

15 06, 2017

6/15 Workout

Thursday – June 15, 2017 – 170615 Context: Practice Skill Practice Warm Up: None  (list of fun games to play here) Strength: 6 x 3 Push Jerk or Split Jerk - 6 of 13 (6 sets of 3 reps, same weight across, approximately 75 - 85% of max jerk). Video [...]

14 06, 2017

6/14 Flatlander Fitness St. Charles IL 60174

  Wednesday – June 14, 2017 – 170614 Context: Competition    MobilityMobility: Shoulder Skill: Spend 8 minutes working up to a challenging (80-90%) strict press for 3 (out of the rack), or perform 3 reps on the minute for 6 minutes (at 50-60%)   Meta Conditioning:Metabolic Conditioning: "Fight Gone Bad” As [...]

13 06, 2017

6/13 Flatlander Fitness St. Charles IL 60174

Tuesday – June 13, 2017 - 170613 Context: Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increase weight with each set to max) Super Set: 2-2-2-2-2-2-2 strict handstand push-up for depth or progression Metabolic [...]

12 06, 2017

6/12 Flatlander Fitness St. Charles IL 60174

Monday – June 12, 2017 - 170612 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 2 Push Jerk or Split Jerk - 5 of 13 (7 sets of 2 reps, same weight across, approximately 75 - 85% of [...]

10 06, 2017

6/10 Flatlander Fitness St. Charles IL 60174

Saturday – June 10, 2017 - 170610 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes. Strength: none [...]

9 06, 2017

6/9 Flatlander Fitness St. Charles IL 60174

Friday – June 09, 2017 - 170609 Context:    Competition Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 8 x 1 Push Jerk or Split Jerk - 4 of 13 (8 sets of 1 rep, same weight across, approximately 75 - 85% of max [...]

8 06, 2017

6/8 Flatlander Fitness St. Charles IL 60174

Thursday – June 8, 2017 – 170608 Context:  Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Mind the Wake” For time. Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m) then 4 rounds of: Handstand push-ups (Health: 6 [...]

7 06, 2017

6/7 Flatlander Fitness St. Charles IL 60174

Wednesday – June 7, 2017 – 170607 Context: Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max) Super Set: 2-2-2-2-2-2-2 weight ring dips or progression Metabolic Conditioning: “White [...]

6 06, 2017

6/6 Flatlander Fitness St. Charles IL 60174

Tuesday – June 6, 2017 - 170606 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower. Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase [...]