Monday september 30 2019

  • Post author:
  • Post category:WOD

-Warm Up-

2-3 sets

200m jog

10 single leg alt good mornings

:10 hollow hold

10 DB thrusters (pause :01 at top)

:10 hollow hold

10 Up/down box jumps (step up RND 1)


-Strength/Skill-

EMOTM 8

MIN 1 - 3-5 Tall Box Jumps*

MIN 2 - 2-3 Wall Walks

*max height of 36"

-WOD-

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over

20 Wall Balls

Max Deadlifts




Continue Reading Monday september 30 2019

Sunday september 29 2019

  • Post author:
  • Post category:WOD

-Warm Up-


3 rounds


60 doubles

10 lunges —> goblet lunges —> OH lunges

7 pushups —> :20 ring support —> 7 dip negatives

10 KB Deadlifts —> Russian Swings —> 7 full swings

10 sit-ups —> 10 leg lifts —> 10 HKT



-WOD-

4 SETS*


1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches


-Rest 1:30 b/t Sets-


*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.



Continue Reading Sunday september 29 2019

SatUrday september 28 2019

  • Post author:
  • Post category:WOD

-Warm Up-


AmRaP 6


8 curl to Arnold’s press

:45 Bike

8 renegade rows


-Strength/Skill-


Push Press

3-3-3-3-3

*Rest as Needed b/t Sets*

-WOD-


IN TEAMS OF 2

FOR TIME : 16 minute cap

1000m row

60 Push Press (115/75)

40 Burpee Broad Jumps (6ft/4ft)

60 Push Press (115/75)

1000m row

*Partner one works while Partner two rests.







Continue Reading SatUrday september 28 2019

Friday september 27 2019

  • Post author:
  • Post category:WOD

-Warm Up-

3:00 minute Bike

Increase pace every minute

Into..

3 rounds

10 tempo air squats

15 PVC good mornings

10 kossack squats

-Skill/Strength-

Back Squat Review and set up

-WOD-

BENCHMARK WORKOUT PART 2


I. 20:00 RUNNING CLOCK...

Build to 5RM Back Squat

-Rest-

II. AMRAP 2

Max Calorie Bike

*Rest at Least 5:00 b/t Efforts

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Stretching*

*Cycle between...

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)





Continue Reading Friday september 27 2019

ThurSday september 26 2019

  • Post author:
  • Post category:WOD

-Warm Up-


4 rounds


200m Run

10 alt Samsun lunges

10 up/downs

8/8 DB high pulls

8/8 DB hang power clean

-Strength/Skill-

EMOM x 10 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-5 then use same weight across for final 4 sets.


-WOD-

FOR TIME : 8 minute Cap

22-16-10

Up-Down

Power Clean (135/95)


FINISHER


ON A 10:00 RUNNING CLOCK...

HS Walk, Wall Walk or HS Hold Practice & Play





Continue Reading ThurSday september 26 2019

Wednesday september 25 2019

  • Post author:
  • Post category:WOD

-Warm Up-

Partner 1k row

Alt every 250

While partner 1 rows partner 2 will complete 5 bootstraps + 5 pushup to downward dog

Into..

AmRaP 5

5 Burpees

10 sit-ups

15 air squat+jumping jack

-Movement prep and set up-

-WOD-

With a 12 minute cap

Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest 5 minutes-

AmRaP 12

6 Strict Pull-ups

12 Hand Release Push-ups

18 Sit-ups






Continue Reading Wednesday september 25 2019

Tuesday september 24 2019

  • Post author:
  • Post category:WOD

-Warm Up-

AmRaP 9

1:30 Bike (45 hard/45 easy)

10 alt SA DB deadlift (sumo stance)

5/5 SA over head lunge

10 jumping air squats

5/5 SA DB strict press

-Strength/Skill-

Hang DB Split Snatch Prep and Review


-WOD-

EMOTM 21

MIN 1 - 12 Alt. DB Hang Split Snatch

MIN 2 - 12/10 Cal Bike

MIN 3 - Max "Unbroken" Wall Balls (30/20)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate.

COOL DOWN

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats





Continue Reading Tuesday september 24 2019

Monday september 23 2019

  • Post author:
  • Post category:WOD

-Warm Up-


3-4 sets


7 stiff legged deadlift

7 bent over rows (pause :02 at sternum)

7 leg swings

7/7 alt groiners

14 barbell hops

-Strength/Skill-

3-3-3-3-3

Deadlift*


*Build to 3RM Deadlift.


-WOD-

For time : 10 minute cap

200m Run

Into...

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into...

200m Run




Continue Reading Monday september 23 2019

Sunday september 22 2019

  • Post author:
  • Post category:WOD

-Warm Up-

400m med ball run

Into..

Dynamic warm up

-WOD-

FOR TIME : 16 minute cap

15-12-9

Overhead Squat (75/55)

Plate G2OH (45/35)

Toe to Bar

into...

12-9-6

Overhead Squat (95/65)

Plate G2OH (45/35)|(35/25)

Toe to Bar

into...

9-7-5

Overhead Squat (115/75)

Slam Ball Plate G2OH (45/35)

Toe to Bar

Continue Reading Sunday september 22 2019

Saturday september 21 2019

  • Post author:
  • Post category:WOD

-WOD-


35 min cap


Alt rounds with a partner...


*goal is 10 rounds each


15/12 Cal Bike

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)


OPTIONAL FINISHER

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs


*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.



Continue Reading Saturday september 21 2019