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Monday 11/17/25

Warms Up -3 rounds

10 Jump Shrugs (PVC)

8 Hang High Pulls

5 Jumping Jacks Jumps


Skill / Drill Work:- Power Cleans

Clean Pulls (4×3 @ moderate weight) — focus on full extension, no arm bend.

Hang Power Clean (Mid-Thigh) — 5×3 @ light-moderate load.

Focus: Explosive hip drive and bar close to body.


Accessory Work:

3×10 Front Rack Lunges (light load)

3×10 Plank Shoulder Taps with weight


WOD 12-min EMOM

6 power cleans (light)

8 DB box overs

12 V-ups

 
 
 

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Friday 11/14/25

Front Squat Warm-Up (10 min) 2 rounds: 10 air squats 8 lunges 10 front rack holds (empty bar) Lift: Front Squat Teaching Mechanics 5 sets of 4 reps Barbell or light Accessory 3 rounds: 10 tempo goble

 
 
 
Thursday 11/12/25

Team Workout Dynamic drills: jog, skips, inchworms, jumping squats, Super Mario's Light Power Clean Technique Practice (10 min) 3 reps every 90 seconds x 5 rounds Focus: smooth bar path + fast elbows

 
 
 
Wednesday 11/12/25

Warm-Up (8 minute) Cat-cow x 10 Plank to down dog x 10 Shoulder taps x 20 Lunge w/ reach x 10 each PVC pass throughs x 15 Overhead Squat Work 3 x 5 tempo air squats (5-second eccentric, 2-second pause

 
 
 

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