Friday September 29 2017

 -Warm Up-

Dynamic Warm Up

-Strength-

Weighted reverse lunges

8-8-8-8-8

*all on 1 leg then switch

Single arm farmers carry

40m  (each arm)

-WOD-

AmRaP 8

200m run

40 Air Squats

Continue Reading Friday September 29 2017

Thursday September 28 2017

 -Warm Up-

3 rounds

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 shoulder openers

:20 table top

-Strength-

Chest supported DB Rows

6-6-6-6-6

Single ArM DB Row

10-10-10-10-10

-WOD-

Alt Rounds with a Partner ,You Go, I Go

AmRaP 20

10 cals rower

10 T2B

10 DB push Press

Continue Reading Thursday September 28 2017

Tuesday September 26 2017

 -Warm Up-

High knees

Butt kickers

Frankenstein walks

Back wards toe walk

400 m run

-Strength-

rest as needed between efforts

3 minutes accumulate max time :

Ring/Box Supports

3 minutes accumulate max time :

Bottom of ring Dip

3 minutes accumulate max time:

False grip hold - at the chest

3 minutes accumulate max time:

L-SiT hold on boxes

-WOD-

For Time :

Row 2k

Run 1 mile

Remaining time: Max Strict pull-ups

Continue Reading Tuesday September 26 2017

Monday September 25 2017

  -Warm Up-

3 rounds

10 Russian swings

5 high pulls

5 squats

5 presses

5 thrusters

Switch arms

-Strength-

Pause Front Squats (NO GEAR)

*2 second pause in the bottom

2-2-2-2-1-1-1-1

-WOD-

9-15-21

Thrusters 95/65

Burpee bar hops

Continue Reading Monday September 25 2017

Sunday September 24 2017

-Warm Up-

50 jumping jacks

10 long lunge - elbow to instep - point both fingers behind you over you lunging leg

10 Cossack squats

1 sumo walk out 5 push-ups

1 sumo walk out 4 push-ups

1 sumo walk out 3 push-ups

1 sumo walk out 2 push-ups

1 sumo walk out 1 push-up

-Strength-

Deadlift

2-2-2-2-2-2-2

-WOD-

AmRaP 10

15 wall balls

12 hand release push-ups

9 power cleans

Continue Reading Sunday September 24 2017

Friday September 22 2017

 -Warm Up-

2 rounds

5 shoulder openers

5 BTN snatch balance

5 OHS

Burgner Warm Up

-WOD-

EMOTM 30

1 power Snatch + 1 OHS

Going as heavy as you can safely

Post WOD

Mile jog cool down

Continue Reading Friday September 22 2017

Thursday September 21 2017

  -Warm Up-

3 rounds

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 shoulder openers

:20 table top

-Strength-

Light good mornings

5-5-5-5

Weighted back extensions

10-10-10-10

Weighted sit-ups

12-12-12-12

-WOD-

9-15-21

T2B

Push press

Continue Reading Thursday September 21 2017

Wednesday September 20 2017

 -Warm Up-

Dynamic Warm Up

-Strength-

Back Squat

Work Up to a heavy single (75-85%)

Then

20 reps - adding 5-10# from last week

-WOD-

AmRaP 4

15 wall ball

3 power Snatch

Rest 4 minutes

Repeat

Continue Reading Wednesday September 20 2017

Tuesday September 19 2017

 -Warm Up- 3 rounds  Bear Crawl down High Knees down Butt Kicks down Frankenstein kicks down 10 push ups 10 Bottom Half Burpees -Strength- Incline Bench press 10-8-6-4*increasing weight  Superset Single arm DB row…

Continue Reading Tuesday September 19 2017