Saturday March 31 2018

3 rds10 upper extremity nerve floss5 single arm push presses each side10 eccentric ankle dorsiflexion each5 KB high pulls each side 10 kossack squats-WOD-Teams of 3 AmRaP 750 shoulder to…

Continue Reading Saturday March 31 2018

Friday March 30 2018’

  -Warm Up-


2 rounds


1 min bike or row

10 shoulder openers

5 goblet squats

20 shoulder taps

5 lateral step ups

3 wall walks


-Strength-


4 x Complex:


20 sec Hs hold

5 strict hspu (Head to mat)

10 sec hold

Max Effort Kipping HSPU


Strength WORK


5 sets superset:


8 Seated db press


10 Reverse inverted cross


15 Weighted Hollow Rocks

-WOD-


10 minute cap


15-12-9


Front Squat

HSPU

Continue Reading Friday March 30 2018’

Thursday March 29 2018

  -Warm Up-


3 rounds


6 sumo inchworms with a push up

6 sciatic nerve flosses each leg

10 banded good mornings

6 Beat swings

6 ring row



-Strength-


Deadlift



5-5-3-3-3-1-1-1-



-WoD-


3 RFT


1k bike

12 deadlifts (body weight)

21 pull-ups

Continue Reading Thursday March 29 2018

Wednesday March 28 2018

 -Warm Up-2 rounds 10 shoulder openers5 single arm dumbell push press each side with a 2 second pause at the top 10 Russian swings5 bottom half burpees20 du/ singles -Strength-Muscle…

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Tuesday March 27 2018

  -Warm Up-


3 rds or 12 min


10 walking Samson lunges

5 single arm ring rows

10 eccentric dorsiflexion each

5 single arm thrusters

20 sec supinated hang


-Strength-


Gymnastics strength work


7x1 pull-ups negative (5-7 second)

7x1 ring dip negative (5-7 second)

7x :20 second hollow hold


-WOD-


AmRaP 12


15 wall balls

12 Box jumps

9 GHD sit-ups

Continue Reading Tuesday March 27 2018

Monday March 26 2018

  -Warm Up-


2 rounds


1 min row

10 groiners

6 goblet squats with 2 second pause

10 sciatic nerve floss

6 good mornings (empty barbell)

10 shoulder openers



-Strength-


Back Squat


2-2-2-2-2-2


75-78 % across all sets


*2 second pause in the bottom



-WOD-



EMOTM 20


Min 1 - 15/12 Ski/Row cals (alt each rnd)

Min 2 - 30 second handstand hold

Min 3 - 10 Air Squats + 30 Double Unders

Min 4 - 5 Power Cleans

Continue Reading Monday March 26 2018

Friday March 23 2018

 -Warm Up-



2 minute Burpee primer



Then


3 rounds


20 second bar hang

20 handstand hold


Then


5 rounds increasing intensity each round


3 1 and 1/4 thrusters

3 pull-ups



-WOD-


Open WoD 18.5


AmRaP 7


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


Thruster 100/65

C2B pull-ups

Continue Reading Friday March 23 2018

Thursday March 22 2018

 -Warm Up-Jog 6 Laps around both rigs togetherThen 10 min to complete  2 rounds 10 groiners 5 Cuban presses10 shoulder openers in the bottom of a squat5 squats with toes…

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Wednesday March 21 2018

 -Warm Up-2 rounds 10 shoulder openers6 oh eccentric wrist extension 6 btn presses6 single arm dumbell push press6 push ups 10 walking Samson lunges -Strength-1 push jerk + 2 splits…

Continue Reading Wednesday March 21 2018