Friday May 31 2019

 -Warm Up-2 rounds 5 shoulder openers 10 V-Ups10 arch bodies :20 table top hold  :20 Supinated hang -Strength-GYMNASTICS STRENGTH WORK Part AWeighted Ring Dips 5-5-5-5Part BMuscle Up Transition Drills 4…

Continue Reading Friday May 31 2019

Thursday May 30 2019

 -Warm Up-2 rounds 10 elbow to instep + rotation  5 kneeling jumps 3 two for one wall balls 10 shoulder openers 5 elbow pass throughs 3 Kb hang squat cleans…

Continue Reading Thursday May 30 2019

Wednesday May 29 2019

 -Warm Up-2 rounds 10 squat + thoracic rotation 5 single arm thrusters 5 jumping lunges each side5 inchworm (no push-up)10 hollow rocks -Strength-20 minutes 3-4 sets 10 reverse V-Ups (feet…

Continue Reading Wednesday May 29 2019

Tuesday May 28 2019

 -Warm Up-2 rounds10 shoulder openers5 single arm high pulls 8 cat/cows5 single arm Russian swings 10 floor sweeps -Strength-Snatch Balance + 2 over Head Squats 5 sets @ 65-70+% of…

Continue Reading Tuesday May 28 2019

Sunday May 26 2019

SUNDAY - OPEN GYMMake up a workout you missed!Use some stuff you don't normally use like sleds, d-balls, sandbags, etc...Do some light technical lifting (nothing over 60%)Ski , bike ,…

Continue Reading Sunday May 26 2019

Saturday May 25 2019

 -Warm Up-2 rounds 8 cat/cow5 suitcase deads each side 6 sciatic nerve floss 20 sec bent knee hollow body hold5 single arm strict press  1 min row -WOD-Teams of 20:00-8:00Row…

Continue Reading Saturday May 25 2019

Friday May 24 2019

-Warm up-1-2 rounds 5 inchworm + push up 5 singles arm rows 5 scap pull ups 5 median nerve floss each side 1 min bike-Strength-4 Sets 20 Russian Twists with…

Continue Reading Friday May 24 2019

Thursday May 23 2019

 -Warm Up-2 rounds 10 reverse lunge+oh reach10 shoulder openers 5 Cuban press+ohs 5 kossack squats Then with and empty barbell3 hang muscle snatches 3 oh pause squats 3 hang squats…

Continue Reading Thursday May 23 2019

Wednesday May 22 2019

 -Warm Up-2 rounds 8 Sciatic nerve floss 6 Cat/cows 8 Ankle dorsiflexion 6 Fire hydrants 15 Banded step overs ThenFoot drills-WOD-3 Rounds Each For time Rest 5 minutes between rounds…

Continue Reading Wednesday May 22 2019

Tuesday May 21 2019

 -Warm Up-


2 rounds


10 reverse lunge+oh reach

5 goblet squats

6 scapular pull ups

3 strict pull ups

5 single arm strict presses



-Strength-


Every 90 seconds x 7 sets

Hang power clean + hang clean(squat)+ clean (squat)


  • start 65-70%
  • Stay or build


Then;


Every 90 seconds x 7 sets


Push Press + Push Jerk + Split


  • Start around 65-70%
  • can either stay or build
  • From the rack



-WOD-


9 Minute Cap


15-12-9-6-3 (50/35)

DB push press

5-4-3-2-1

Bar Muscle Up


Sub X2 C2B or regular pull-ups

Continue Reading Tuesday May 21 2019