ThUrsday october 31 2019

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-Warm Up-


3 minute bike/run


Into...


3 rounds


5/5 single leg KB RDLs

5 Russian swings

5/5 single arm KB push press

5 slam balls

5/5 alt lunges

-Strength/Skill-

E2MOM 12 MINUTES

MIN 1 & 2 - 3/3 Turkish Get-Up*

MIN 3 & 4 - Muscle-Up Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

-WOD-

RECOVERY WORKOUT

AMRAP 16 MINUTES*

400m Run (or 2:00 any Mono Mov't)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov't)

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

30 Plate Hops

400m Run (or 2:00 any Mono Mov't)

30 Slam Ball (20/14) | (14/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout





Continue Reading ThUrsday october 31 2019

Wednesday october 30 2019

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-Warm Up-

AmRaP 10

10/8 Cals bike

5 inchworms

8 arm haulers

8 scap pull-ups

8 bootstraps

8 sotts press

Into...

2 rounds


5 BTN snatch grip strict press

5/5 alt Cossack squats

5 hang muscle snatches

5 snatch balance


1st round (PVC)

2nd round (barbell)

-WOD-

FOR TIME : 15 minute cap


12-9-6-3-6-9-12

Squat Snatch (95/65)

Strict Pull-up



PARTNER FINISHER

IN TEAMS OF 2...


125 Cal Bike*


*P1 works while P2 rests. Partners can alternate as needed.





Continue Reading Wednesday october 30 2019

Tuesday october 29 2019

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-Warm Up-

2-3 minutes of thoracic Mobility w/ foam roller

15 banded face pulls

10 DB strict press

5/5 split squats

Into..

15 banded lat pull downs

10 DB push press

10 alt jump lunges

Into...


20 shoulder taps

10 Barbell push jerks

10 alt jump lunges

-Strength/Skill-

ON A 18:00 RUNNING CLOCK...

Build to "Moderate-Heavy" Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

-WOD-

“DOUBLE AMRAP”

AMRAP 4

4 Jerks (155/105)|(115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP 3

3 Jerks (135/95)|(95/65)

3 Lateral Burpee Over Bar

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back





Continue Reading Tuesday october 29 2019

Monday october 28 2019

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-Warm Up-


Partner warm up

AmRaP 6

Partner 1: row

Partner 2: complete

  • 30 mountain climbers

  • 20 jumping jacks

  • 10 bootstraps

Into..

Back squat prep

3 Sets of 5

Set 1: empty bar tempo reps

(3 down 1 in the bottom 3 up)

Set 2: add light weight

(2 down 2 up)

Set 3: no tempo 5 reps


-Strength/Skill-

Back Squat

5-5-5-5-5

Building in each set!

The last set of 5 should be your heaviest set!

Depth is the focus today! Don’t let your friends squat shallow today!


-WOD-

FOR TIME : 15 minute cap

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders





Continue Reading Monday october 28 2019

Sunday october 27 2019

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-Warm Up-



2 rounds


:30 air squats

:30 up/downs

:30 lunges

:30 mountain climbers

:30 Superman holds



-WOD-


35 minute cap

PARTNER WORKOUT

IN TEAMS OF 2...


4 ROUNDS FOR TIME

45 Cal Bike

25 "Synchro" Plate Ground to OH (45/35)|(25/15)

45 Cal Bike

25 "Synchro" Sit-ups


*For the bike, athletes share the work...P1 works while P2 rests. For the "Synchro" movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.



COOL DOWN

FOR RECOVERY


10:00 Stretching


Suggested...


3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing



Continue Reading Sunday october 27 2019

Friday october25 2019

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-Warm Up-


250m stiff legged row


Into....


3 rounds


8 Cossack squats

8 sumo inchworms

10 goblet good mornings (light)

:30 handstand hold (plank hold)




-WOD-


2 heats


For time : 9 min cap

"OPEN 20.3"


21-15-9

Deadlift (225/155) (135/95)

Handstand Push-ups (HR push ups)


Into…


21-15-9

Deadlift (315/205) (185/135)

50’ HS Walk After Every Set (bear crawl)

*Repeat from 18.4. Please see the Games site for all details on scoring, scaling, and official rules.





Continue Reading Friday october25 2019

Thursday october 24 2019

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-Warm Up-

2 rounds

15 jumping jacks

10 lunges

10 KB deadlifts

10 up/downs

10 push ups

Into...

2 rounds

15 double unders

10 step ups

10 Russian swings

10 burpees

10 ring rows

-WOD-

30 minute cap

RECOVERY WOD

3 SETS FOR QUALITY

750m Row

50 Double Unders or 75 singles

25 Box Step Overs (24/20)

25 Kettle Bell Swings 53/35

10 DB Devil's Press (35/25)

10 Tempo Ring Rows (1111)

-At least 1:00 Rest b/t Sets-

Continue Reading Thursday october 24 2019

Wednesday october 23 2019

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-Warm Up-

Dynamic Warm Up!

-Strength/Skill-

EMOM 15

MIN 1 - :45 Single Leg Squat

MIN 2 - :45 Wall Walk

MIN 3 - :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

-WOD-

AMRAP 7

7 Deadlift (75/55)|(45/35)

3 Strict Press

7 Back-Rack Thrusters

Continue Reading Wednesday october 23 2019

Tuesday october 22 2019

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-Warm Up-

10 minute dynamic warm up

-WOD-

E2MOM 24


MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)


MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Slam Balls 20/14


MIN 5 & 6 - Heavy Hold...Mixing it Up!*


*Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)|(53/35)


Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)|(53/35)





Continue Reading Tuesday october 22 2019

MOnday october 21 2019

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-Warm Up-


2-3 rounds


10 shoulder openers

10 plate strict press

25 ft waiter walk

25 ft waiter walk

10 alt groiners

20 plank shoulder taps

2 wall walks


-Strength/Skill-

ON A 12:00 RUNNING CLOCK...

Establish 10RM Overhead Squat


*Max 2 attempts at 10RM

-WOD-

FOR TIME : 12 minute cap

200m Run

15 Hang Power Snatch (95/65)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run


OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine





Continue Reading MOnday october 21 2019