Wednesday July 31 2019

-Warm Up-


3:00 bike or row



2ROUNDS


20 alt V-Ups

10 PVC pipe Good mornings

10 Cossack squats


INTO


2ROUNDS


20 alt Superman’s

10 reverse lunges

5 PVC kang squats (hold bottom for :03)

-Strength/Skill-

5-5-3-3-1-1

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.

-WOD-

For time : 8 minutes

"SPEED DEMON"

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)

30 Up-Downs






Continue Reading Wednesday July 31 2019

Tuesday june 30 2019

-Warm Up-


3 minute bike or row


:30 slow pace

:30 fast pace


AmRaP 9


7/7 single arm DB row

25’ bear crawl

25’ Reverse bear crawl

7/7 single arm thrusters



-WOD-

AMRAP 15


20/15 Cal Bike/row

15 Hand Release Push-up

7 Strict chin ups


FINISHER (Post WOD)


ON A 10:00 RUNNING CLOCK...

HS Walk Play*


*Suggested Drills...

- Pike Walk or HS Hold

- Box Rotation or Wall Walk

- Max Distance Walk





Continue Reading Tuesday june 30 2019

Monday july 29 2019

-Warm Up-

AmRaP 5

10 air squats

10 dB strict press

10 dB sumo deadlift

5 broad jumps

Into

AmRaP 5

:30 lunge and rotate

:30 hang from bar

:30 toy soldiers

:30 shoulder openers

-Strength/Skill-

EXTENDED WARM-UP

3 SETS

5 Tempo DB Push Press

5 Tempo Deadlift

*Each Set increase weight on DL. Workout weight for final set.

-WOD-

For Time :

40-30-20

Deadlift (185/125)

DB Push Press (50/35)

Box Jump (24/20)

Continue Reading Monday july 29 2019

Sunday july 28 2019

-Warm Up-


AmRaP 5


100m row

10 groiners

10 DB strict press

5 shoulder opener + overhead squat


Rest 1:30


AmRaP 5


100m row

10 DB Front Squats

10 DB push press

5 up/downs


Barbell Warm Up



-WOD-


"JACKIE"


FOR TIME

1000m Row

50 Thrusters (45/35)|(35/15)

30 Pull-ups


-Post WOD Pump-


"SUNS OUT, GUNS OUT"


FOR QUALITY


2 SETS


20 Empty Barbell Curls*

Max Chin Over Bar Hold or Max Top of Ring Row Hold


*Curls should be slow and controlled



Continue Reading Sunday july 28 2019

SatUrday july 27 2019

-WOD-

With a PARTNER

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

4 Push-ups

8 KB Swing (53/35)|(35/26)

16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.

Continue Reading SatUrday july 27 2019

Friday july 26 2019

Warm Up

Junkyard Dog

Burgener Warm Up

Strength/Skill

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK...

Build Load & Work Technique for Workout

-WOD-

"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Continue Reading Friday july 26 2019

Thursday july 25 2019

-Warm Up-


20 minutes



-Strength/Skill-

EMOM x 8 MINUTES


MIN 1 - 3-5 Reps Tall Box Jump*

MIN 2 - Max L-Hang or Tuck-Hang


*Suggested max height of 36-40”

(Don’t go crazy)



-WOD-

3 SETS FOR MAX REPS


1:00 - Cal Row

1:00 - Strict Ring Dip or Bench Dip

1:00 - Box Jump (24/20)

1:00 - Toe to Bar


-Rest 1:00 b/t Sets-



Continue Reading Thursday july 25 2019

Wednesday july 24 2019

-Warm Up-

2 rounds

10 Banded Glute bridges

8 V-Ups

6 up/down broad jumps

Into

2 rounds

10 Kang Squats

https://youtu.be/C6kQRA3pEws

8 strict press

6 hang muscle snatch

-Strength/Skill-

5x3 (2 seconds down)

Back Squat @70-80% of 1RM*


-Rest at Least 2:00 b/t Sets-


-WOD-

AMRAP 9


9 Overhead Squats 95/65

9 Bar Facing Burpees


-COOL DOWN-


5:00 Slow Pedal on Bike





Continue Reading Wednesday july 24 2019

Tuesday july 23 2019

-Warm Up-


4 rounds


10/8 cals bike

10 ring rows

10 Kb Filly Lunges

(1 KB in front rack, 1 KB overhead)

:20 DBl Kbl front rack hold

(bottom of squat)

-WOD-

EMOM 24


MIN 1 - 15/12 Cal Bike

MIN 2 - Gymnastic Pull of Choice*

MIN 3 - :30 Double KB Front Rack Hold (Athlete Choice, Heavy)


*Options for Gym. Pull...

5-10 Ring Rows

5-10 inverted rows

5-10 Banded pull-ups (C2B if they want)

5-10 Strict Pull-ups

5-15 Kipping Pull-ups (C2B if they want)









Continue Reading Tuesday july 23 2019

Monday july 22 2019

-Warm Up-


AmRaP 10


Dumpster Run

8 KB sumo deadlifts

8 KB high pulls (from the waist)

8 Russian KB swings


Then


2 rounds with an empty barbell


10 Deadlifts

10 hang muscle cleans

10 front squats

10 strict press


Then prep SD high Pull and Push Press



-WOD-


(18 minute cap)

3 RFT


20 Sumo DL High Pull (115/75)

20 Push Press

800m Run


-Post WOD pump-

"BEACH BODY ABS"


2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold





Continue Reading Monday july 22 2019