Death By

“Ray Charles” Tuesday 3/10/15

Strength Front Squats 70% x 3, 80% x 3, 90% x 3+ MetCon orange/black “Death By” Complete 1 deadlift, 1 power clean, 1 front squat in the first minute (95/65); 2 deadlift, 2 power clean, 2 front squats in the second minute; 3 of each in the third minute, and so on, until the athleteREAD MORE

“Jim Brown” Friday 2/20/15

Strength snatch 1 rep max: 20 minutes 20 minutes y’all, see what you can get! MetCon – “Jim Brown” Orange Death By hang power snatch 95/55 1 rep in the first minute, then rest; 2 reps in the second minute, then rest; and etc until you cannot complete the number of prescribed reps in 60READ MORE

“Hang That Snatch” Friday 1/30/15

Skill Muscle snatch 3 sets of 5 with bar or light weight After going through the motions with the PVC pipe, then those that are ready may get a barbell. If you are struggling to hit the correct positions with the PVC, then you need to stick with it as opposed to grabbing a bar.READ MORE

“Die Thrusters, Die!” Tuesday 11/25/14

Strength Front Squat 75% x 5, 85% x 3, 95% x 1+ Barbell Free -¬†goblet squat 5×5 Skill thruster prep and efficiency tips A few tips from your coaches might just make the difference in your score, so listen up and get better at the thruster today. MetCon -¬†“Die Thrusters, Die!” Death By Thrusters OrangeREAD MORE

“Buda and Pest” Thursday 11/20/14

Mobility 10 min mobility for overhead Full body flexibility is needed before starting overhead squats, so be sure to stretch with purpose. A little mobility WOD action to start your day! Skill Pressing, heaving, and drop snatch balance. Video of the movements here. These will be performed in succession and building in speed. The PVCREAD MORE

“Cuban Missile Crises” Wednesday 10/22/14

Strength back squat: 70% x 3, 80% x 3, 90% x 3+ strict press: 70% x 3, 80% x 3, 90% x 3+ There is ample time to spend working with your coaches, taking enough rest, and focusing on form. The WOD is short and sweet, so the majority of your time should be spentREAD MORE

Friday 8/15/14

Warm Up band drills: 3 sets of 5 on each arm We are attaching a band to the rig at waist height, then pulling it past the butt. This is to help shore up a common weakness I see of athletes not pulling the bar into the body. Video here. Strength Halting Squat Cleans: 15READ MORE

Thursday 6/26/14

Strength 3 rep max deadlift: SAFETY FIRST!!! 20 minutes 3 rep max means touch and go, and your posture must remain perfect. Make sure to work up slowly, and take at least 2-3 minutes rest in between sets. Cheer on your fellow athletes and make sure their form looks great. So, if I am beingREAD MORE

Tuesday 6/2/14

Strength Front Squat 70% x 3, 80% x 3, 90% x 3+ MetCon Rx “Death by” wall ball 1 wall balls in the first minute, 2 wall balls in the second, 3 in the third, and etc, until you cannot complete that rounds reps in the 60 seconds Competition “Death by” wall ball 2 inREAD MORE

Sunday 5/18/14

MetCon “Death By” Row for calories. 1 calorie in the first minute, two calories in the second minute, and etc until you cannot complete that number of calories in a minute.

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