Thursday January 31 2019

 -Warm Up-2 rounds 10 boot straps8 eccentric ankle dorsiflexion flexion30 single unders 5 dumbell hang squat cleans 5 dumbell push jerks -Strength-3 position squat clean + 1 push jerkhigh hang…

Continue Reading Thursday January 31 2019

Tuesday January 29 2019

 -Warm Up-2 rounds2 wall walks 5 single arm kb deadlifts each side 8 deadbugs20 sec supinated hang5 medball cleans -StrengthEMOTM 103 deadlifts @ 50 % of Max+10 Shoulder taps in…

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Monday January 28 2019

 -Warm Up-2 rounds10 groiners5 Cuban press+oh squat with pvc10 bottom half burpees5 oh eccentric wrist extension(empty barbell)6 goblet squats-Strength-Part AHang Squat Snatches 3-3-3-3*perform 1 snatch pull then 3 hang squat…

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Sunday January 27 2019

 -Warm Up-2 roundsDown and back walking hamstring stretch(10 each leg) 5 single arm Russian kb swings 30 sec on the bike (hard pace)10 banded good mornings8 banded pull downs 10…

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Saturday January 26 2019


-Warm up-


2 min bike


8 double dumbell strict press

8 double front squats

20 sec supinated hang

8 eccentric ankle dorsiflexion

8 floor press


-Strength-


Incline Bench Press


8-8-8-8


Clean And Jerk


3-3-3-3


All sets at 65% of 1 RM


-WOD-


With a partner


AmRaP 18


100 Double unders

(Total)

10 Double DB squat cleans

10 pull-ups


100 , 20/20

100 , 30/30

100 , 40/40

Keep adding 10 reps each round

Continue Reading Saturday January 26 2019

Friday January 25 2019

  -Warm Up-


2 rounds

20 sec front support hold rings or box)

8 median nerve floss5 single arm push press

5 walk outs with a push up

5 hspu


-Strength/Skill-
4 sets of “The Muscle Up Triplet”

5 ring swings (feet together)

3 Turn over drills

3 kipping ring dips


Box Dips (building in weight each set)


5-5-5-5-5
-WoD-


10min. AMRAP:


50 push-ups
40 alt. db snatches 50/35
30 box jumps 24/20
20 handstand push-ups
10 Jerks 135/95

Continue Reading Friday January 25 2019

Thursday January 24 2019

  -Warm Up-


2 rounds


8 Samsun lunges (each side)

10 shoulder openers

8 Cuban press

10 overhead squats

200m Row


-Strength-


Power Snatch

+

Snatch Balance

+

Over Head Squats


Work to heavy complex



-WOD-


20 minute cap


5 RFT


400m Row

12 t2B

8 Over Head squats

Continue Reading Thursday January 24 2019

Wednesday January 23 2019

  -Warm Up-


2 rounds


8 sciatic nerve floss (each side)

15 Russian KB swings

8 single arm Kb press

10m single arm overhead carry

5 Handstand Push Ups


Then


90 second banded hip distraction

(Each side)

90 seconds hamstring floss with lax ball

(Each side)

90 seconds pigeon stretch on box


-WOD-


10 minutes to warm up deadlift to 70-80% of 1 rep max


Every 4 minutes x 6 rounds


20 ft handstand walk

5 TNG deadlifts at 70-80% of 1RM

Continue Reading Wednesday January 23 2019

Tuesday January 22 2019

 -Warm Up-


2 rounds


5 inchworm+ push up

8 median nerve floss

5 Double KB push Press

8 banded pull aparts

1 min assault bike sprint



-Strength-


Push Press


5-5-5-5-5

*Building in weight


Super set with :45 Russian twist



-WOD-


AmRaP 2 x 5 rounds


12/9 cals bike

10 Single arm hang KB Snatch 53/35

(All 5 on the left then all on the right)


Remaining time Max Wall Balls

Continue Reading Tuesday January 22 2019

Monday January 21 2019

-Warm Up-2x 1 minute stiff leg row 10 shoulder openers 8 goblet lunges (4/4)8 eccentric ankle dorsiflexion 20 single unders 10 bottom half burpee-Strength-Back Squat 5 x 55%5 x 65%5…

Continue Reading Monday January 21 2019