12 / 5 / 2014

General warmup. Today we are going to focus on drilling the movement and also hit some snatch skill transfer exercises.

Snatch Balance or Drop Snatch
5 x 3 (progressive loading)
10 min

6 x 2 (progressive loading)

The first portion of today is a strength a speed building exercise for the snatch. There is a video attached below that explains both options. The 2nd portion is snatch (yes that means from the floor and catch in a squat!). The 2 reps don’t have to be touch and go, but the 2nd rep needs to immediately follow the first. Both movements should be progressive loading, meaning each set should be slightly heavier than the last if possible.

Post WOD
Roll lats, hamstrings and lax ball traps and t-spine

12 / 4 / 2014

General warmup. The focus today is on the hamstrings, hips and shoulders.

10 min clock
6 x 3 @75% (dead start/clean grip)

12 min amrap
50 SDHP, 75 / 55
30 Burpees
50 Situps
30 Push Press, 75 / 55

Today’s deadlifts are once again dead start. Work on that strong back position and strength off the floor. The WOD is an Amrap. The goal is to get into the 2nd round. You will have to work and stay steady. The weights are light, so focus on your positions and be efficient to keep from fatiguing too soon.

Post WOD
Roll hamstrings, quads. LAX ball traps and t-spine.

12 / 3 / 2014

General warmup. We will hit the lats, hips and quads. Also, we will focus on the squat position.

Strict Press
5 x 5 (every 2 min)
add 5# from week 8 (11/19)

EMOM 16 min
Evens: 2-3 Strict Pullups & 2-3 C2B Pullups
Odds: 10-12 Wall Balls, 20 / 14

We are adding 5# to the strict press this week. Keep your ribs pulled down and butt squeezed. This EMOM is going to be work. You’ve gotta move to get your reps in and have some rest for the next minute.

Post WOD
Quads, lats, delts and t-spine.


12 / 2 / 2014

General warmup. Today the focus is on the OH position, hamstrings and the chest/front delt.

EMOM 6 min
4-6 Ring Dips

“Partner DT”
Amrap 12 min
12 Deadlifts, 155 / 105
9 Hang Power Cleans
6 Push Jerks

We are changing pace with the ring dips today. We will be focusing on solid quality reps with full range of motion. The partner wod should be a burner. You’re working for a rest so go hard and get there with big sets.

Post WOD
Hamstrings, chest/front delt and T-spine.

12 / 1 / 2014

General warmup. We will focus on the overhead position/front rack, hips and ankles.

OH Squats
2 x 10 (w/ 2 sec pause)
same weight as week 9 (11/24)

Front Squat
5 x 5 (every 2 min)
add 5# from week 8 (11/17)

8 min ladder
2 OH Squats, 95 / 65
2 T2B
10 Double Unders
4 OH Squats
4 T2B
10 Double Unders

Climb the ladder as high as you can get in 8 minutes. Keep the 10 double unders in between the rounds. When you finish your OH squats immediately begin the T2b. Don’t let yourself stand and look at the bar. Move!!

Post WOD
Roll lats, quads and glutes

11 / 27 / 2014






















KnightsPTR will be closed today to enjoy the Thanksgiving holiday with their familys. Enjoy the holiday and we will see you tomorrow, Friday November 28th at 9 am for a little something special.

11 / 26 / 2014

General warmup & core. Hips, OH position & hamstrings.

12 min clock
HSPU (4 sets max reps)
add at least 1 rep from week 7 (11/12)
or choose a tougher scale

Start at 0:00
Row, 500m

Start at 3:00
40 Wall Balls, 20 / 14

Start at 6:00
30 Box Jumps, 24 / 20

Start at 9:00
20 T2B

Comp:  600m, 50 Wall Balls, 40 Box Jumps & 30 T2B

Score is total reps.

Post WOD
Roll quads, hamstrings, calves & lats.

11 / 25 / 2014

General warmup & core. We will work on the pull position from the floor by getting the hips and hamstrings prepared. We will also on the chest and anterior shoulder.

10 min clock
Deadlift 6 x 4 @72%
*dead start/clean grip

15 – 12 – 9
Ring Dip (strict)
Power Clean, 185 / 125

For our Deadlifts today it’s going to be a little different. Today’s reps are dead start. That along with using a clean grip we are working on building the most strength possible from the floor and learning how to brace ourselves properly when pulling heavy weight. That means these are not the traditional touch and go with which you are familiar. We don’t want you to drop the weight, we want you to control it to the floor, set up again and pull with excellent form. Maintain your grip the entire set.
The WOD calls for strict ring dips, meaning no kip. If at all possible keep all of those reps as strict as possible. The key is to keep your hands as close to the body as possible throughout the entire ROM. The power cleans are moderately heavy today, so focus on tight lats to keep the bar path close and a vertical “jump” to get that bar on top of your shoulders.

Post WOD
Roll hamstrings and glutes. Lax Ball chest and delts.

11 / 24 / 2014

General warmup & core. We will focus on the shoulders, lats and hips for the squats. We’ll finish with the calves/Achilles.

OH Squat
2 x 10 (w/ pause)
same as week 5 (10/27)

Back Squats
5 x 5 (every 2 min)
add 5# from week 7 (11/10)

“mini Flight Simulator”
5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5
Double Unders
*sets MUST BE unbroken
*there must be a break between all sets
*singles x 2 /remain unbroken
*if you miss restart THAT set

Today’s OH Squats are at the weight you were moving on week 5. The reps have crept back up so focus on a tight core and always applying pressure to the bar. The Back Squats are heavier this week. Try to make a 5# jump from week 7. Keep the reps looking good. Drive the chest up on every rep and keep the weight in the heels.
The focus on the WOD today is to get the heart rate up and do a little skill work while we’re at it. The sets must be unbroken so stay relaxed through the shoulders and find your rhythm. If you happen to miss on a set, start back from the beginning of THAT set, not the entire WOD. Remember to stop after every set.

Post WOD
Roll calves, quads & Lax Ball/stretch the shoulders.

11 / 22 / 2014

General warmup & core. Hips/Squat, hamstrings and shoulders.

2 Person Teams
Amrap 20 min
6 Thrusters, 135 / 95
6 Burpee over Bar
15 Calorie Row

*1 person completes entire round then switch.

Post WOD
Roll hamstrings, quads & glutes. Lax Ball shoulders.