Tuesday February 28 2017

  -Warm Up-

15 minutes for quality

20 walking lunges

5 KB press (increase weight each round)

10 banded good mornings

5 KB high pulls

20 wall taps (alt hands)

-Strength-

6 sets building

2 hang squat cleans + 1 split Jerk

-WOD-

AmRaP 5

30 doubles

6 HSPu

Continue Reading Tuesday February 28 2017

Monday February 27 2017

-Warm Up-

3 rounds

20 wall taps

10 reverse lunge with reach

5 single arm KB thrusters with a pause

7 bootstraps

-Strength-

Back Squat

6-6-6-6-6

-WOD-

AmRaP 10

12 cals

9 Pull-ups

6 Thrusters

Continue Reading Monday February 27 2017

Friday February 24 2017

-Warm Up-

8 quad thoracic rotations (each side)

8 sumo inchworms with a push-up

8 hips down push-ups

8 alternating shoulder taps

Part 2

2 rounds

8 1-arm high pull (each arm)

8 Jumping squats

20m 1 arm overhead carry(each arm)

Part 3

2 rounds

10 alternating DB snatches

5 burpee box jumps

First round steady Pace feeling it out

Second round max effort

Skill/Strength

burpee box jumps

DB snatch

Or

Open WOD 17.1

Continue Reading Friday February 24 2017

Thursday February 23 2017

  -Warm Up-

2 rounds

10 shoulder openers

5 Cuban press (light weights 2.5 or 5)

8 overhead lunges 35/25 plate

100m row

-Strength-

2 power clean + 1 push jerk

60 % 2+1

65 % 2+1

70 % 2+1

75 % 2+1 x 2

-WOD-

For Time :

3 rounds

500m row

10 HSPU

20 pistols

Continue Reading Thursday February 23 2017

Wednesday February 22 2017

  -Warm Up-

20 lunges

5 Strict HsPu

10 banded good mornings

5 strict pull-ups

30 dubs- 1 minute practice

-Strength-

1 min D-Ball hug

:45 second DB over head hold

:30 d-ball hold below knees

:15 L-sit

-WOD-

AmRaP 7

40 doubles

7 burpees

7 KB swings

Continue Reading Wednesday February 22 2017

Tuesday February 21 2017

-Warm-Up-

With a PVC:

20 Pass throughs

10 OHS

10 Pass throughs at bottom of OHS

Then

Snatch Warm up:2 Rounds

5 snatch high pulls (hang)

5 Snatch grip BTN Press

5 Snatch grip BTN Push Press

5 BTN Push Jerks Balance

5 Snatch Balance

-Strength-

Hang power Snatch

4-4-4-4

-WOD-

EMOTM 6

E: 6 power snatches

O: 12 TTB

Rest 2

EMOTM 6

E: 4 power snatches

O: 9 TTB

Rest 2

EMOTM 6

E: 2 power snatches

O: 6 TTB

Continue Reading Tuesday February 21 2017

Monday February 20 2017

  -Warm Up-

10 boot straps

10 Lunge w/rotation

10m Duck Walk

20 Groiners

10m side Shuffle each way

10 Air Squats

Then for quality

3 rounds:

5 Weighted Kossacks each

8 Lateral Box Step Ups each

5 Kb press (each side)

-Strength-

Back Squat

60x2

70x2

75x2

80x2

85x2

90x 1

90 x 1

90 x 1

-W0D-

5 RFT

15 wall balls

12 deadlift

9 lateral burpees

Continue Reading Monday February 20 2017
Sunday February 19 2017
A group of adults are taking a fitness class together in a gym. They are wearing athletic clothes. They are squatting while holding a barbell.

Sunday February 19 2017


-Warm Up-

3 rounds

20 walking lunges

5 strict HSPU/reg push-up

10 banded good mornings

5 strict pull-ups / ring rows

30 doubles / 1 minute practice

-Strength-

Bench Press

10-8-6-4-2

After each set of bench superset with

12 banded face pulls

-WoD-

AmRaP 8

6 burpee box overs

8 double KB clean and jerks

12 pistols

Continue Reading Sunday February 19 2017

Friday February 17 2017

  -Warm Up-

Forearm smashing

Bicep smashing

Forearm stretch

-Strength-

Tempo Back Squat @ 40-60%

No belts

Want to work control and positions

4 down

3 at the bottom

1 at the top

3-3-3-3-3

-WOD-

Complete 5 times

Minute 1 max push-ups

Minute 2 rest

Minute 3 max air squats

Minute 4 rest

Minute 5 max sit-ups

Minute 6 rest

Continue Reading Friday February 17 2017