Warm-up: Foam Roll x 5 minutes Then… 2 Rounds Squat Sit x 1 minute Squat Sit to Reach x 10 Cossack Squats x 20 (10 per leg) Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front) Strength: Back Squat 4xE2MOM 4 @ 75% WOD: AMRAP in 14 minutes of 10 Back…

Weightlifting: Snatch 8xE2MOM Continue to run an E2MOM clock. Do not warm up seperately for each workout. 1×2 @ 65% 2×2 @ 70% 2×1 @ 75% 3×1 @ 80% Clean and Jerk 8xE2MOM 1×2 @ 65% 2×2 @ 70% 2×1 @ 75% 3×1 @ 80% WOD: 1-Mile Run (For Time) Max Effort 1-Mile Run

Weightlifting: Complete a 10xE2MOM Do not take additional time between Power Snatches and Power Clean and Jerk Power Snatch: 5 x E2MOM 2 @ 70% Power Clean: 5 x E2MOM 2 @ 70% WOD: Tumilson (For Time) 8 Rounds: 200m Run 11 Dumbbell Burpee Deadlifts, 60# In honor of U.S. Navy Special Warfare Operator Petty…

Kobe Bryant Memorial WOD WOD: “Mamba” 81 cal buy in 5 rounds 8 power snatches 135/95 24 wall balls 20/14 20 box jumps 24″/20″ 41 burpee buy out 81 for Kobe’s point game, 5 rounds for the 5 NBA championship rings he earned with the Lakers, 8 power snatches for his jersey number from 1997-2006,…

01292020: Week 4 of 8 Weightlifting: Snatch 6 x E2MOM 2 @ 60% 1 @ 70% 1 @ 80% 1 @ 85% 1 heavy single Skill Work: Work on rope climb skill and technique. WOD: 10 RFT 1 Rope Climb 100M Run

Warm-up: 3 Rounds 5 Single leg deadlift, right leg 5 Single leg deadlift, left leg 5 Push Press *Start with empty barbell and add weight each round Back Squat 3RM 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% WOD: 3 RFT 100M Cross Carry 15 DB Thrusters 35/50

Weightlifting: Clean and Jerk 6 x E2MOM 2 x (2+1) @ 60% 2 x (2+1) @ 70% 1 x (1+1) @ 80% 1 x (1+1) heavy single Clean Pull 5 x EMOM 75% 3 x 3 80% 2 x 2 WOD: 6 x E2MOM 15 Pull Ups/Dips Cal row with remaining time *alternate pull ups…

Weightlifting: Power Snatch 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Snatch Pull 75% 3 x 3 80% 2 x 2 WOD: Coach Q – 4 rounds for time 600 m Run 21 Pull Up 14 Hang dumbbell P. Clean (2 35/50)