Sunday December 31 2017

-Warm Up-

3 rds

10 single arm ring rows

5 high pulls each side

5 diamond push ups

30 single unders

-Strength-

Overhead tricep extension

*use single DB with both hands

12-12-12-12

Double KB curl

8-8-8-8

-WOD-

AmRaP 12

5 pull-ups (strict)

10 push-ups

30 doubles

Continue Reading Sunday December 31 2017

Saturday December 30 2017

-Warm Up-

2 round

100 meter row

15 banded good morning

5 medball cleans

10 sciatic nerve floss each leg

10 Cossack squats

-WOD-

Teams of 3

Row a 6k

Rotate every 500m

AmRaP

100 wall balls

100 deadlifts

Continue Reading Saturday December 30 2017

Friday December 29 2017

 -Warm Up- Foot Drills Banded ankle distraction 1 minute each direction  -Strength- 3 sets Front rack step ups 8 reps each side No more then 33% of your back squat Kettle BellHigh Pulls  No more then…

Continue Reading Friday December 29 2017

Thursday December 28 2017

  -Warm Up-

12 min for quality

8 thoracic squat openers

5 Xipeng swings each side

5 dumbell presses with a weight in each hand 2 second pause at the top

8 v-ups

-Strength-

Push Press

8-8-8-8

-WOD-

For Time : 10 minute cap

18-15-12-9

Shoulder to overhead

T2B

Continue Reading Thursday December 28 2017

Wednesday December 27 2017

-Warm Up-

3 rds

5 lateral step ups each

5 eccentric ankle dorsiflexion each

5 tall power snatches

5 Cuban presses

30 single unders

-Strength-

4 sets

10 single leg stiff leg deadlift

8 Powell Raise (each side)

30 second side plank each side

-WOD-

AmRaP 7

35 doubles

11 power snatches 75/55

7 bar facing Burpee bar hops

Continue Reading Wednesday December 27 2017

Friday December 22 2017

-Warm Up- 2rds 10 staggered stance good mornings with empty barbell3 wall walks8 Russian kb swings 20 meter oh carry each side   -Strength- Deadlift  5-4-3-2-1 Weighted sit-ups  5-5-5-5-5 -WOD- AmRaP 12 Deadlift 1 minute HsPu 1 minute…

Continue Reading Friday December 22 2017

Thursday December 21 2017

  -Warm Up-

2 rounds

150 m stiff legged row

6 canoes each side

6 ankle eccentric dorsiflexion

6 lateral step ups

6 tall cleans(full clean)

-Strength-

1 Clean + 2 Front Squats + 1 split Jerk

Work up to a heavy complex

-WOD-

8 rounds

8 cals

6 hang power cleans (must be unbroken)

4 box jumps overs

Continue Reading Thursday December 21 2017

Wednesday December 20 2017

-Warm Up-

2 rounds

5 walkouts with a push up

10 hollow body rocks

5 kb presses each side

5 Xao peg swings each arm

10 groiners

-Strength-

Lat Pull Downs

10-10-10-10-10

Maltese Plate Press

8-8-8-8-8

DB Reverse Grip Bench Press

8-8-8-8-8

-WOD-

AmRaP 10

10 push Press

10 front rack reverse lunges

10 Burpees

Continue Reading Wednesday December 20 2017

Tuesday December 19 2017

 -Warm Up-

2 rounds

8 Jump Squats (jump land in full squat)

5 Cuban Press

8 muscle snatches

5 tall power snatch

-Strength-

Power Snatch

1-1-1-1-1-1-1

-WoD-

4 RFT

50 doubles

10 T2B

5 Power Snatches

Continue Reading Tuesday December 19 2017