Tag Archives: Ellenton

Weightlifting February 13th,15th,17th

Monday:  Snatch: 2,2,1,1,1,1,1: work up to 90% for last 3 singles 2. Hover snatch x 1 x 8 start @ 85% of power snatch and build 3. Every minute on the minute for 5 minutes: Swimming frog x 15 Wednesday:  Clean and jerk: 2,2,1,1,1,1,1: work up to 90% for last 2 singles 2.  Push pressContinue reading “Weightlifting February 13th,15th,17th”

WOD Friday February 10th

Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”

WOD Thursday February 9th

Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees

WOD Wednesday February 8th

Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”

WOD Friday February 3rd

BRO NIGHT! Tonight 6 pm.  Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”

WOD Thursday February 2nd

Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders