Saturday June 30 2018

  -Warm Up-


2 rds


10 sling shot banded glute bridge

5 Russian swings each arm

10 shoulder openers

5 goblet squats

10 strict press (barbell)


-Strength-


Cleans and jerk (squat + split)


@ 80%


Every :90 seconds 1 rep



-WOD-



With a partner


100 power cleans

Continue Reading Saturday June 30 2018

Friday June 29 2018

 -Warm Up-2 rounds5 Cuban presses10 groiners 5 kb high pulls 10 lateral step ups (5 each side)5 single arm kb thrusters each sideThen with empty barbell 1 round3 high hang muscle…

Continue Reading Friday June 29 2018

Thursday June 28 2018


-Warm Up-


3 Rounds


1 min bike

5 single arm ring rows

10 leg swings(forward/backward)

20 sec bent knee hollow body hold

10 Samson lunges


-Strength-


Strict Tempo CHIN-Ups

(SUPINATED GRIP)


4 sets of 6 reps


3 seconds up

3 seconds at the top (chin over bar hold)

3 seconds down

*if you can do ALL 6 reps with tempo UNBROKEN then add weight


4 sets of 6 reps


Inchworms with a 3 second hold in the extended hollow body position


-WOD-


8 sets


:20 on 2:40 rest


Assault/echo bike sprints

Continue Reading Thursday June 28 2018

Wednesday June 27 2018

  -Warm Up-

X2

15 jumping jacks

10 curtsy squats each side

8 heavy Russian Kb swings

5 Burpees


-Strength-


Part 1



Every 2 minutes for 14 minutes ( 7 sets )


3 position clean + 1 jerk

pockets,knees,floor , then 1 jerk

So… 3 cleans + 1 Jerk (split)


Rest 2 minutes then


Part 2


1 set max reps 1 hang clean + 1 jerk(split) @ 80% of part 1



-WOD-


Amrap 6


12 pistols

6 sand bag cleans

Continue Reading Wednesday June 27 2018

Tuesday June 26 2018


-Warm Up-


2 rounds


10 shoulder openers

6 push press (2 dumbells)

10 eccentric ankle dorsiflexion

6 one arm rows

30 single unders



-Strength-


Jerk Springs


5-5-5-5-5


Chest Supported Rows


8-8-8-8-8


Then


10 minutes Max Strict HSPU


Everytime you come off the wall 40 Double Unders


Alt between strict/kipping



-WOD-


AmRaP 16


50 wall balls

40 cals rower

30 T2B

20 box jumps

10 Thrusters

Continue Reading Tuesday June 26 2018

Monday June 25 2018

-Warm Up-2 rounds5 Cuban presses each side 10 median nerve flosses each side5 dumbell push press each side 10 sciatic nerve flosses5 lateral step ups each side 10 single leg…

Continue Reading Monday June 25 2018

Sunday June 24 2018

  -Warm Up-


2 rds


10 shoulder openers

5 dumbell push press each side

10 ring rows

5 kb high pulls each side

20 sec table top



-Strength-


Strict press



3-3-3-3-3-3



-WOD-


AmRaP 10


12/8 cals assault bike

6 DB shoulder to overhead 50/35

6 pull-ups

Continue Reading Sunday June 24 2018

Saturday June 23 2018

  -Warm Up-


2 rounds


5 inchworms + push-up

10 bottom half burpees

5 broad jumps

5 single arm Kb Squat Cleans (Each side)


Then


*athletes can ski/bike/row

We want to spike the heart rate before the WOD


4 rounds (in a row)


:50 bike (Slow)

:10 second sprint



-WOD-


For time: 8 minute cap


3-6-9-12-9-6-3


Hang squat cleans

Bar facing burpee bar hop


-Strength-(Post WOD)


Clean and Jerk


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


*building in weight

Continue Reading Saturday June 23 2018

Friday June 22 2018

 -Warm Up-3 rounds8 Cuban Press5  1- arm over Head squats 8 snatch balancesThen3 power snatch 3 ohs2 power snatches 2 overhead squats 1 power Snatch 1 overhead squat -Strength-Over Head…

Continue Reading Friday June 22 2018

Thursday June 21 2018

 -Warm Up-2 roundsShort lap5 single arm Russian swings10 sciatic nerve floss 2 wall walks 10 shoulder taps in a plank position -Strength-10:00 minutes  freestanding handstand practice If you can hold…

Continue Reading Thursday June 21 2018