Wednesday January 31 2018

  -Warm Up-


3 rounds


5 torso rows each side

3 staggered stance good mornings (empty barbell, each side)

5 inchworms (no push-ups )

5 bottom half Burpee



-Strength-


4 sets


8 supinated chest supported rows

20 DB death march steps (10 each leg)

1 minute toes to wall handstand hold


-WoD-


For Time : 10 minute cap


21-15-9


Hang Power Clean

Ring Dip (strict)

Continue Reading Wednesday January 31 2018

Tuesday January 30 2018

 -Warm Up- 2 rds 8 eccentric ankle dorsiflexion5 squats with feet on plates 5 squats with heels 8 pause goblet squats15 plate hops  -Strength-   Front Squat  (2+2) x 5 sets  2 pause squats +…

Continue Reading Tuesday January 30 2018

Monday January 29 2018

 -Warm Up- 2 rds  15 reps -Upper extremity Nerve Flossing  10 - shoulder openers  5 - Push up T's (each arm) 12 Prone Scapular retractions   -Strength- 4 sets  7 single arm DB strict press…

Continue Reading Monday January 29 2018

Sunday January 28 2018

-Warm Up-

2 rounds

10/8 assault bike cals

5 kb deadlifts each side

10 banded good morning

2 modified rope climbs

-Strength-

4 sets

Single arm Farmers Carry 40m

Glute ham Raises

8-8-8-8

-WOD-

EMOTM 12

Minute 1: 15/12 cals assault bike

Minute 2 : 3 Rope Climbs

Continue Reading Sunday January 28 2018

Saturday January 27 2018

-Warm Up-

2 rounds

10 Samson walking lunges

10 kossack squats

5 lateral step ups

5 plate squats pause 3 sec at the bottom

5 eccentric ankle dorsiflexion each side

-Strength-

Tempo back squat

4 down - 1 in the bottom - 2 Up

3-3-3-3-3

-WOD-

AmRaP 20

With a partner

Run 400

Or

Row 500

5 burpees

10 front squats 95/65

25 Russian swings 53/35

1 athlete runs / 1 athlete AmRaPs the triplet

Continue Reading Saturday January 27 2018

Friday January 26 2018

 -Warm Up- 2 rounds 10 shoulder openers10 Cuban presses5 single arm presses (with a 2 sec pause at the top of each rep)5 beat swings 5 torso rows -Strength- Strict press  4-4-4-4 Push press 4-4-4-4  -WOD- With a…

Continue Reading Friday January 26 2018

Thursday January 25 2018

 -Warm Up- 2 rounds 20 sec supinated hang5 burpees20 meters over head carry on each arm5 one arm ring rows each side 5 v ups  -Strength-  Incline DB bench press  8-8-8-8 Bent over barbell Row…

Continue Reading Thursday January 25 2018

Wednesday January 24 2018

-Warm Up-

2 rds

10 shoulder openers

10 rocking leg adductor stretch

10 kossack squats

5 kneeling jumps/ broad jumps

Then

2 rounds

3 muscle cleans

3 hang power cleans

3 front squats

-Strength-

EMOTM 6

1 Hang Squat Clean 50-65%

Rest 1 minute

EMOTM 6

Every 1:30

1 Hang Squat Clean 65-80%

Rest 1 minute

EMOTM 6

Every 2 minutes

1 Hang Squat Clean 80+%

-WOD-

For Time :10 minute cap

21-15-9

Power clean 135/95

Hand Stand Push Ups

Continue Reading Wednesday January 24 2018

Tuesday January 23 2018

 -Warm Up- 2 rounds  10 Samson lunges20 plate hops5 single arm kb presses each side20 sec supinated hang 3 wall walks  -Strength- Jerk Recoveries 2 @ 752 @ 802 @ 852 @ 90 -WOD- AmRaP 20 Alt…

Continue Reading Tuesday January 23 2018

Monday January 22 2018

 -Warm Up- 2 rounds 5 leg abducted rocking each leg5 toes through rings/v ups 10 supinated grip deadlifts barbell or barbell+10s 5 sumo inchworm+push up  -Strength- Box Squat  4-4-4-4-4-4 -WoD-  AmRaP 7 Deadlift Ring Muscle Up  (Ladder) 

Continue Reading Monday January 22 2018