Monday December 31 2018

2 rounds


6 kb high pulls with 2 sec pause at the top

6 boot straps

6 single arm push jerks each side

6 single are ring rows each side


Then with empty barbell

3 barbell hang muscle cleans

3 front squats

3 low hang squat cleans




-Strength-



Building in weight


1 clean pull

+

Hang squat clean

+

1 squat clean



-WOD-


For Time :


1-2-3-4-5-6-7-8-9-10


Clean and Jerks 155/105


10-9-8-7-6-5-4-3-2-1


C2B pull-ups

Continue Reading Monday December 31 2018

Sunday December 30 2018

 -Warm Up-2 rounds5 Sumo inchworm+ push up 20 sec bent knee hollow body5 single arm strict press 8 median nerve floss 2 wall walks-Strength-Work up to a heavy strict press8-5–3-1-1-1-1-1-WOD-EMOTM…

Continue Reading Sunday December 30 2018

Saturday December 29 2018

Warm up2 rounds1 min bike 10 Samson lunges8 Cuban press6 power snatch balances(empty bar)8 sciatic nerve floss5 medball cleans-WOD-Time cap 35 minutesTeams of 2-3Bike 3k150 wall balls 75 hang power…

Continue Reading Saturday December 29 2018

Friday December 28 2018

 -Warm Up-2 rounds Row 250 10 shoulder openers :20 table top stretch 10 hollow cast pulls -Strength-Skill These movements should be super set 3 sets 10 banded open close5 ring…

Continue Reading Friday December 28 2018

Thursday December 27 2018

 -Warm Up-2 rounds10 groiners 8 lateral step ups (each leg)10 v-ups 8 goblet squats 10/8 cals assault bike (sprint)-Strength-Front Squat In 7 sets Work up to heavy  Double (no pause)-WoD-15…

Continue Reading Thursday December 27 2018

Wednesday December 26 2018

  -Warm Up-


2 rounds


8 banded glute bridges

5 two for one wallballs

8 sciatic nerve floss

5 kneeling jumps or broad jumps

8 eccentric and dorsiflexion

5 single leg rdls




-Strength-


Seated Box Jump



3-3-3-3-3


Rest 60-90 seconds between REPS


-WOD-


4 Rounds:


2min. of Max Power Cleans at 70%

20sec. Transition

2min. of Max Meters on the Rower

2min. Rest


*Round 2 is 75%

*Round 3 is 80%

*Round 4 is 85%

Continue Reading Wednesday December 26 2018

Monday December 24 2018


Warm up


2 rounds


8 bottom half burpees

5 pull ups

8 Russian swings

3 high hang muscle cleans(With and empty barbell)

3 low hang power cleans

3 squats cleans




12 days of Christmas WOD


Performed just like the song


1... 2,1 .... 3,2,1.... etc all the way to 12,11...2,1



1 squat clean

2 Ring Muscle Ups

3 Deadlifts

4 Box Jumps

5 C2B pull-ups

6 Jerks

7 T2B

8 pistols

9 hang power cleans

10 Handstand push-ups

11 American Kettle bell swings

12 Thrusters

Continue Reading Monday December 24 2018

Sunday December 23 2018

 Warm up

2 rounds

1 min bike or ski

5 suitcase kb deadlifts each side

10 banded good mornings

5 sumo inchworm+ push up

10 Jefferson curls with a light weight (kb off a box)



-Strength-


3 sets


40m Single arm farmers carry

Super set with

10 sumo stance good mornings (light)




-WOD-



EMOTM 28


Minute 1 - 15/12 cals ski

Minute 2 - 5 bench press (climbing)

Minute 3 - 15/12 cals bike

Minute 4 - 15 Russian Kb swings 70/53

Continue Reading Sunday December 23 2018

Saturday December 22 2018



2-3 rounds


1 min row

5 lateral step ups

10 eccentric ankle dorsiflexion

5 dumbell push press each side

10 Russian kb swings

8 cat/cows



-WOD-


Fight Gone Bad "Partner Style"


3 Rounds:


2 minutes of Wall Balls (20/14 lb)

2 minutes of Sumo Deadlift High-Pulls (95/65 lb)

2 minutes of Box Jumps (20 in)

2 minutes Push Press (95/65 lb)

2 minutes of Rowing for Max Cals

1 minute Rest


Only 1 person works a time and you are trying to get as many reps as possible at each station. NO REST between stations. As soon as the 2min. is up, you have to switch. No reps count past that point. A good score solo with 1min. at each station is 500+. Can you get 1000+ as a team?!

Continue Reading Saturday December 22 2018

Friday December 21 2018

  -Warm Up-


2 rounds


10- Banded pull a-parts

5- Hanging lat activators

10 - shoulder openers

10 - Banded rows

:15 hollow body

:15 arch body



-Strength-


Part A)


12 minutes


Strict Pull-ups


5-5-5-5-5


*goal is to eventually get off the bands or work your way down to a smaller band or add weight to your sets


Part B)


EMOTM x 10:00 min


Even minutes - 3-5 modified muscle ups

*stick to a number that you can complete successfully each week add a rep

Odd minutes - :15 second ring support


Part C)


3 sets of 10 reps


DB Lateral raises

Standing DB shoulder press

Banded last pull downs

(pvc attaches to rig with band tension)



-WOD-

For Time:

12 minute cap


500m row for time

Immediately into


21/15/9


Ring dips

HsPu


Immediately into

500m Row for time

Continue Reading Friday December 21 2018