Thursday February 28 2019

 -Warm Up-5 sumo inchworm + push up 5 single arm rows 20 sec bent knee hollow body hold8 median nerve floss 1 min row-Strength-DB Bent Over Row ladder:10 reps on…

Continue Reading Thursday February 28 2019

Wednesday February 28 2019

  -Warm Up-


X2


5 sumo stance good mornings

10 banded pull aparts

5 scap pull ups

8 sciatic nerve floss

1 min bike



-Strength-


5x5 kipping ring dips


5x5 bottom of the ring swings

  • scale to static hold or hollow rock/hold

5x5 false grip pull-ups

  • scale to false grip static hold



-WOD-


Every 4 minutes for 16 minutes


16/12 cals assault bike

8 Deadlifts

4/2 rope climbs

Continue Reading Wednesday February 28 2019

Tuesday February 26 2019

  -Warm Up-


2 rounds


10 boot straps

5 goblet squats

10 lateral step ups (5/5)

5 Barbell back squats

25 double unders



-Strength-


Back Squat


3 x 70%

3 x 80%

Max reps at 90%


SUPERSET with;


5 Hip Thrusts

(climbing to a 5 rep max)


Complete 3 sets of Hip Thrusts


-WOD-


AmRaP 7


5 KB swings 70/53

25 Double unders

5 burpee box overs 24/20

Continue Reading Tuesday February 26 2019

Monday February 25 2019

  -Warm Up-


2 rounds


10 squat +thoracic rotation

5 walk outs +push up

Empty barbell

5 good mornings

5 strict press one from behind the neck 2 with the barbell in front

5 muscle cleans

5 split jerks


-Strength-


Split Jerk (off the rack)

I

3-3-3-3-3


(Building in weight, try Behind the neck! If not regular front rack is fine)


We will back squat Tuesday , give the legs a break from the open!!


-WOD-


5 total rounds

  • looking for all cleans to be singles
  • No TNG


AmRaP 3


3 Power Cleans

6 Hand Stand Push Ups

  • Sub DB push Press 35/20
  • Shooting for 2-3 rounds each AmRaP


Rest 1 minute

Continue Reading Monday February 25 2019

Sunday February 24 2019

 -Warm Up-2 rounds 10 shoulder openers6 V-Ups 10/7 cals 6 goblet squats 10 Cuban press (pvc)-WOD-(Partners)AmRaP 12 (You do a round, I do a round.)10/7 Cal Bike Sprint5 Power Snatches…

Continue Reading Sunday February 24 2019

Friday February 22 2019

 -Warm Up-


Mobility

- quads  

- glutes  

- hamstrings  

4 rounds  

20 Banded step overs

5 lateral step ups  

5 1 and a quarter wall balls

150m row


-WOD-


Open WOD 19.1


AmRaP 15


19 wall balls

19 cals rower


If they are coming Saturday to do the open


*practice round get a feel for the WOD on Saturday


Every 3 minutes x 5 sets


10 wall balls

10 cals

Continue Reading Friday February 22 2019

Thursday February 21 2019

Warm up1 min bike, ski, row 10 shoulder opens 20 sec bent knee hollow body hold30 single unders 5 single arm Russian swings 5 suitcase deadlifts on each side-WOD- 30min.…

Continue Reading Thursday February 21 2019

Wednesday February 20 2019

 -Warm Up-2 rounds 10 sciatic nerve floss8 good mornings (barbell)5 lateral step ups 8 scap pull ups 1 min bike -Strength-18 minutesWork up to a heavy 3 rep deadlift -WOD-EMOTM…

Continue Reading Wednesday February 20 2019

Tuesday February 19 2019

2 rounds10 upper extremity nerve floss5 inchworm + push up8 eccentric ankle dorsiflexion 20 plate hops 5 oh squats barbell-Strength-5 sets 3 Push Press (from the floor) not a push jerk…

Continue Reading Tuesday February 19 2019

Monday February 18 2019

  -Warm Up-


2 rounds


10 boot straps

5 goblet squats

10 kossack squats

5 sumo stance good mornings(empty barbell)

10 rocking adductor stretch


-Strength-


Back Squat


5 x 65%

5 x 75%

Max reps at 85%


SUPERSET with;


10 Weighted Cossack squats (Left + Right = 1 Rep)


Keep form priority and get low.



-WOD-


AmRaP 14


60 cals rower

50 t2b

40 wall balls

30 power cleans 135/95

20 ring muscle ups

Continue Reading Monday February 18 2019