Posts Categorized: WOD

Power Cleans & Burpees (2-23-15)

(A)
Power Clean Skill Work.
* 10 minutes of working technique and adding weight.
(B)
Complete a 12 minute AMRAP of:
- 20 Lateral Burpees
- 10 Power Cleans (135/95)
- 20 Lateral Burpees
- 10 Power Cleans (165/110)
- 20 Lateral Burpees
- 10 Power Cleans (185/120)
- 20 Lateral Burpees
- 10 Power Cleans (205/135)
- 20 Lateral Burpees
- AMRAP with time remaining of Power Cleans [...]

WOD (2-16-15)

MONDAY
 
For Time Complete:
- 12 Hanging Power Cleans (115/75)
- 9 Thrusters
- 6 Power Snatches
* 5 Rounds.
 

Team En Fuego at the Spartan Race!

Bench Press + Conditioning Work (2-12-15)

* This weekend we have a group going out to complete the “Spartan Race”!
* Great turnout to our “En Fuego Barbell” session and our “Mobility/Restorative Yoga” class! 
(A)
Bench Press
4 x 5
* Build to a heavy set of 5 and then complete 3 more sets at that weight.
* 15 minutes.
(B)
Every 2 minutes for 30 minutes complete:
~ Minute [...]

Pistols, C2B, Hang Cleans (2-11-15)

Warm-Up
Complete a 5 minute Slow AMRAP of:
- 100M Jog
- 10 Walking Lunges
- 10 KB Swings
* Mobility Work.
(A)
“Hanging Power Clean” + “Pistol” Skill Work.
* 10 minutes.
* Add weight if it’s feeling good.
(B)
Complete a 17 minute AMRAP of:
3, 6, 9, 12, (*restart at 3)
- Pistols (Right leg)
- Pistols (Left leg)
- Chest-to-Bar Pull-Ups
- Hanging Power Cleans
 
* Scale Chest-to-Bar [...]

Press, T2B, Dubs (2-10-15)

 
(A)
Strict Press
4 x 3 (heavy)
* Build to a heavy set of three reps. Then, using that same weight, complete 3 more sets.
* Rest approximately 2 minutes in between working weight sets.
(B)
For Time Complete:
- 5 Toes-to-Bar
- 15 Double Unders
* 10 Rounds.
* 15 minute time cap.
Coach Jimbo!