Thursday March 31 2017

  -Warm Up-

7 shoulder openers

5 KB presses

7 calf raises

5 pause goblet squats

-Strength-

Hollow body DB Flys (palms up)

10-10-10-10-10

hollow body reverse DB Flys (palms down)

10-10-10-10-10

Supinated Rows

8-8-8-8-8

Alternating DB press

8-8-8-8-8

-WOD-

3 rounds

1 minute at each station

Max Back Squat

1 minute rest

Max Doubles/Singles

1 minute rest

Max Hang Cleans

1 minute rest

Continue Reading Thursday March 31 2017

Tuesday March 28 2017

  -warm up-

Down and Back

Jog

High knees

Butt kickers

Walking hip flexor stretch

Walking hamstring stretch

Then 2 rounds

10 straight leg swings (each leg)

7 double ankle dorsiflexion (on a plate slow lower)

5 KB high pulls

8 squat thoracic openers

-Strength-

5 sets

Push Press + BTN jerk + jerk

-WOD-

AmRaP 25

800m run

30 pull-ups

60 air squats

30 clean and jerks

60 air squats

30 pull-ups

800m run

Continue Reading Tuesday March 28 2017

Sunday March 26 2016

  -Warm Up-

5 min cardio conversation pace

Bike/row/run

10 min

5 two foot eccentric dorsiflexion

10 alternating push ups shoulder taps

5 thoracic rotations each arm

10 alternating groiners

10 alternating samson lunges

-Strength-

EMOTM 10

3 power cleans + 2 front squats + 1 push jerk

-WOD-

AmRaP 10

5 Hand Release push-ups

10 pistols

15 pull-ups

Continue Reading Sunday March 26 2016

Thursday March 23 2017

 -Warm Up-

3 rounds

10 shoulder openers

5 push-ups

:20 table top

5 lateral lunges

10 air squats

-Strength-

Bench Press

7-7-5-5-3-3-3

-WOD-

4 RFT

15 hang power cleans

12 front rack lunges

9 burpees

Continue Reading Thursday March 23 2017

Wednesday March 22 2017

  -Warm Up-

3 rounds

100m supinated row

7 boot straps

5 wind mills each side

7 sumo inchworms

-Strength-

Back Squat

10x2 @ 50 %

-WOD-

AmRaP 10

5 power snatches

30 doubles

Continue Reading Wednesday March 22 2017

Tuesday March 21 2017

-Warm Up-

3 rounds

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 banded good mornings

:20 table top

-Strength-

Squat Clean Thruster

2-2-2-2-2-2

-WOD-

AmRaP 9

7 C2B

9 thrusters

11 cals

Continue Reading Tuesday March 21 2017

Monday March 20 2017

  -Warm Up-

3 rounds

7 shoulder openers

5 KB press (each side)

7 bootstraps

5 weighted Kossack squats each side

10 Russian twist with lite DB

-Strength-

Strict Press

10-8-6-4-2

*Building in weight

  • starting at 65% of max

-WOD-

For Time:

40-30-20-10

Lunges

KB swings

Abmat sit-ups

Continue Reading Monday March 20 2017