Friday June 30, 2017

  • Post author:
  • Post category:WOD

-Warm Up-

3 rounds

10 reverse lunges
10 shoulder taps
5 strict ring rows
5 Kb press 53/44

-Strength-

Push Press
3-3-3-3-3-3

-WOD-

AmRaP 9

15 thrusters
12 T2B
9 box jumps

Continue Reading Friday June 30, 2017

Thursday June 29 2017

 -Warm Up-

3 rounds

10 walking lunges

40m Waiters walk

10 banded good mornings

100m supinated Row

-Strength-

Deadlift

5-5-5-5-5

Glute ham raises (negative)

6-6-6-6-6

-WOD-

AmRaP 10

20 burpees

20 OH lunges

Continue Reading Thursday June 29 2017

Wednesday June 28 2017

  -Warm Up-

X3

7 Four part squats

10 heidens

5 front rack step ups

3 sumo inchworms

-Strength-

Week 1: Front Squat

2 waves

7 @ 65 %

6 @ 70 %

5 @ 75 %

-WOD-

4 RFT

400m run

35 sit-ups

7 bar muscle ups

Continue Reading Wednesday June 28 2017

Tuesday June 27 2017

 -Warm Up-


3 rounds


10 shoulder openers

10 banded shoulder stretch

10 Samsun lunges

10 push-ups



-Strength- 


Power Clean


3-3-3-3-3-3-3 @ 70%



-WOD-


1 heat


9 min ascending ladder by 3's


Kb snatches

Push-ups


3-3,6-6,9-9,12-12,15-15.. etc


*KB do not have to touch the floor

*KB swings do not have to be on both arms


63/44

53/35

44/26

35/18

Continue Reading Tuesday June 27 2017

Monday June 26 2017

  -Warm Up-

3 rounds

4 1 arm high pulls

8 alternating Kossacks

8 shoulder openers

8 alt groiners

-Strength-

High Hang Squat Snatch 65-70% of 1 RM

3-3-3-3-3

-WOD-

30-24-18 goblet squats

15-12-9 STOH

5-4-3 rope climbs

Continue Reading Monday June 26 2017

Sunday June 25 2017

 -Warm Up-

3 rounds

10 groiners (each side)

4 single arm front rack step ups (each leg)

6  Russian swings

10 jump squats

-Strength-

Strict press in jerk stance

3-3-3-3-3

-WOD-

For Time :

3 rounds

500m Row

8 d-ball over the shoulder

Continue Reading Sunday June 25 2017

Saturday June 24 2017

  -Warm Up-

Foot drills

Then 2 rounds

8 heidens

8 eccentric ankle dorsiflexion

2 rounds

10 sec top of ring dip hold

5 second negative

5 second bottom of ring dip hold

5 sumo inch worms

-WOD- "For - Time"

Teams of 2

0-12

100 ring dips

100 doubles (each)

*switch when athlete breaks

12-15rest

15-27

50 hang power Clean

50 OHS

27-30 rest

30-40

100 sit-ups

100 cals

Continue Reading Saturday June 24 2017

Friday June 23 2017

  -Warm Up-

3 rounds

4x 10m side shuffle

DB walking lunges down and back

10 kossack squats

40m waiters walk (each arm)

-Strength-

Deadlift

5-5-3-3-2-2-2

-WOD-

AmRaP 7

5 burpees

4 deadlifts

3 box jumps

Continue Reading Friday June 23 2017

Wednesday June 21 2017

  -Warm Up-

2 rounds

10 groiners (each side)

4 lateral step ups (each leg)

6 goblet squats

10 jump squats

-Strength-

Front Squat

Work up to a heavy single Front Squat

We are establishing a baseline for upcoming front squat cycle

-WOD-

12 minute cap

3 RFT

12-9-6

Kettle Bell Swings

Handstand Push-ups

Continue Reading Wednesday June 21 2017