Thursday August 31 2017

  -Warm Up-

3 rounds

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

5 broad jumps

:20 table top

-Strength-

Turkish get-up

2-2-2-2-2 ( each side )

Accumulate max time in a L-Sit

In 5 sets

-WOD-

For Time: 7 minute cap

9-15-21

Box jump

HSPU

Continue Reading Thursday August 31 2017

Wednesday August 30 2017

 -Warm Up-

 

Dynamic Warm Up

 

With a empty barbell

 

2x

 

3 back rack lunges each leg

5 good mornings + back Squat

(Good morning - drop hips (full-squat) then stand up)

5 pause back squats (3-5 seconds)

 

-Strength-

 

 

Back Squat

 

20 rep adding 5-10# from last week

 

Work up to a heavy single 75-85%

 

Then in 1 set , 20 reps

 

*No Gear

 

 

-WOD-

 

For Time : 4 rounds

 

400m run

15 T2B

15 Hang cleans

Continue Reading Wednesday August 30 2017

Tuesday August 29 2017

 -Warm Up-

Partner Warm Up

-Strength-

Strict Press

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

Single arm KB high pulls

8-8-8-8 (each arm)

-WOD-

For Time :

30 cals

100 wall balls

60 bar facing burpees

100 wall balls

30 cals

Continue Reading Tuesday August 29 2017

Sunday August 27 2017

-Strength-

1 hang power power clean

+

2 Front Squats

-WOD-

For Time :

50 jumping lunges (alt legs)

50 ring rows

50 push press 95/65

50 Russian KB swings 70/53

50 Burpees

Continue Reading Sunday August 27 2017

Saturday August 26 2017

-WOD-

In a team of 3 :

AmRaP 10

Athlete 1 : 200m run

Athlete 2 : Max Alt DB snatch

Athlete 3 : rest

Rotate when athlete 1 finishes run

Score is max snatches

Rest 2 minutes

AmRaP 10

Athlete 1 : 15/10 cal row

Athlete 2 : Max T2B

Athlete 3 : rest

Rotate when athlete finishes row

Score is total reps

Rest 2 minutes

AmRaP 10

Athlete 1 : 15/10 cals assault bike

Athlete 2 : Slam ball over shoulder

Athlete 3 : Rest

Score is total reps

rotate after cals are done

Continue Reading Saturday August 26 2017

Friday August 25 2017

 -Warm Up- Dynamic Warm Up 2 rounds  7 bootstraps 10 shoulder openers 5 KB press7 goblet squats   -Strength- 3 rep Thruster From the floor  7 sets to build to a heavy 3 RM  -WoD- AmRaP 10 30 Doubles15…

Continue Reading Friday August 25 2017

Thursday August 24 2017

  -Warm Up-

2 rounds

200m run

10 shoulder openers

:20 table top stretch

10 hollow rocks

-Strength/Skill-

*athletes will choose on option based on skill level

Option 1

Weighted Ring Dips

5-5-5-5-5

2 sets max ring dips

Or

Option 2

Banded ring/box Dips

5-5-5-5-5

After all sets are done

2 sets max bench dips

Accumulate 1 minute L-sit

-WOD-

3 RFT

800m run

8 deadlifts

Continue Reading Thursday August 24 2017

Wednesday August 23 2017

 -Warm Up- Dynamic Warm Up Then  With a empty barbell 2x 5 back lunges each leg 7 good mornings + back Squat5  back squats with a pause  -Strength-   Back Squat Start by working to a heavy…

Continue Reading Wednesday August 23 2017

Tuesday August 22 2017

-Strength-

Strict press

3-3-3-3-3

Single arm DB rows

6-6-6-6-6

-WOD-

4 Rounds

4:00 minutes on / 2 minutes off

400m row

AmRaP

8 wall balls 20/14

8 box jumps 24/20

Continue Reading Tuesday August 22 2017