Monday April 30 2018

  -Warm Up-


200 meter run


Then


2 rds

10 groiners

5 dumbell rdls each side

20 sec supinated hang

10 sciatic nerve floss

5 goblet squats


-Strength-

Front Squat

5-5-5-5-5


Then


Snatch grip deadlift

8-8-8-8

GHD sit-ups

12-12-12-12


-WOD-


4 RFT

50 double unders

12 Deadlift

400m run

Continue Reading Monday April 30 2018

Sunday April 29 2018

  -Warm Up-


20 min for quality


Row or bike 1 min

Farmer carry 60M

20 second handstand hold against the wall

10 lateral leg swings each leg

10 alternating kossacks



-WOD-


Every 5 minutes for 30 minutes


Row 1000/750

Max Air Squat / HSPU


Alt movements each round

Continue Reading Sunday April 29 2018

Saturday April 28 2018

  -Warm Up-


3 rds or 12-15 min


1 min stiff legged row

5 high pulls each side

10 Superman's

5 dumbell rdls each side

10 deadbugs 2 breaths at the bottom before you switch

5 bottom half burpees


-WOD-


60 Squat cleans (alt reps with partner)

Continue Reading Saturday April 28 2018

Friday April 27 2018

  -Warm Up-


2 rounds


10 shoulder openers

5 dumbell push press each side

20 sec table top

5 lateral step ups

10 sumo stance good mornings( empty barbell)



-Strength-


7x5 push Press (reps 4 and 5 should be difficult)


Then


4x8 incline Bench Press 1 sec pause at Chest


4x12 wide-grip pull-ups (use a band if you have to)


-WOD-


AmRaP 15


15 wall balls 20/14

10 cals rower

5 C2B pull-ups

Continue Reading Friday April 27 2018

Thursday April 26 2018

  -Warm Up-


2-3 rds


10 walking Samson lunges

8 glute bridges

10 eccentric ankle dorsiflexion

8 v-ups

20 sec supinated hang



-Strength-


Rear foot elevated split squats


8-8-8-8 (each side)


Barbell hip thrust


6-6-6-6



-WOD-


4 RFT

50 doubles

15 t2B

5 Squat Snatches

Continue Reading Thursday April 26 2018

Wednesday April 25 2018

  -Warm Up-


2 rounds


5 wall walks

10 sciatic nerve floss

5 single arm DB push press w/ :02 pause at the top

10 dead bugs

3 modified rope climbs


-Strength-


4 sets


8 turkish sit-ups (each side)


8 single leg RDL (each side)


8 barbell roll outs


:30 single arm DB overhead hold


-WOD-


For time :


12-9-6-3

Push Jerk


4-3-2-1

Rope climbs (no jump)

Continue Reading Wednesday April 25 2018

Tuesday April 24 2018

 -Warm Up-2 RNDS1 min bike/ ski/row5 kneeling jumps 10 upper extremity nerve floss5 push ups5 kb thrusters each side -Strength-4-5 sets 8 Supinated Bent over row (pull high above the…

Continue Reading Tuesday April 24 2018

Monday April 23 2018

  -Warm Up-


1 x


10 Eccentric knee flexion

10 walking pigeon stretch

5 goblet squad

5 closed stance squats

10 sumo stance good mornings


-Strength-


Back Squat


Work up to a heavy single


Suggested weight jumps


35% x 5 reps

45% x 3 reps

55% x 1 rep

65% x 1 rep

75% x 1 rep

85% x 1 rep

95% x 1 rep

100+% x 1 rep

If you make this, you can try up to two more attempts:

110% x 1 rep

115% x 1 rep

If these new one rep max jumps seem too much, feel free to make smaller jumps


-WOD-


For time :


Teams of 3 : each athlete will complete 3 rounds


20/15 cals bike

50 ft OH walking lunge 45# plate

6 bar Muscle Ups

Continue Reading Monday April 23 2018

Sunday April 22 2018

  -Warm Up-


2 rounds


150m stiff legged row

10 glute bridges

5 single arm ring rows

10 cat/cow

5 goblet squats



-Strength-


Power clean and Jerk


1-1-1-1-1


Weighted strict pull-ups


3-3-3-3-3


-WOD-


For time :


15/12 cals rower


12-9-6-3


Front Squat

Shoulder to over head

Continue Reading Sunday April 22 2018

Saturday April 21 2018

  -Warm Up-


Foot drills


2 rounds


200 meter run

10 banded good morning

5 dumbell push press each side

10 eccentric lowers

5 single arm Russian swings



-WOD-


With a partner


AmRaP 40


50 deadlifts

400m run

50 HsPu

400m run

50 box jumps

400m run

50 Hang power cleans

400m run

Continue Reading Saturday April 21 2018