Tuesday november 19 2019

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-Warm Up-


Dynamic Warm Up


Then set up and prep for Push Press!!




-Strength/Skill-


ON A 15:00 RUNNING CLOCK...

Build to 1RM Push Press


-WOD-

3 PARTS:


1) EVERY 2:00 FOR 2 SETS

35 Double Unders

15 Push Press (115/75)|(75/55)


-Rest 1:00-


2) EVERY 2:00 FOR 2 SETS

35 Double Unders

12 Push Press (135/95)|(95/65)


-Rest 1:00-


3) EVERY 2:00 FOR 2 SETS

35 Double Unders

9 Push Press (165/115)|(115/75)



Continue Reading Tuesday november 19 2019

Sunday november 17 2019

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-Warm Up-


AmRaP 4:00


:30 plank

8/8 split squats

20 single Unders


Into...


AmRaP 3


20 alt shoulder taps

16 alt box step ups

15 Double Unders (30 singles)


Into...


AmRaP 2


5 up/downs

10 alt step ups w/ kb (lighter then WOD)

20 Double Unders (40 singles)


-Strength/Skill-


3 sets


10 SA DB bench press (L)

10 SA DB bench press (R)

Max inverted rows immediately after




-WOD-


EMOTM 18


MIN 1 - :50 Max Double Unders

MIN 2 - :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 - :50 Ring FLR


*KB can be held any way.



Continue Reading Sunday november 17 2019

Saturday nOvember 16 2019

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Saturday


-Warm Up-



AmRaP 8


Partner 1


5 snatch grip RDL

+

5 hang muscle snatch

+

5 BTN snatch grip push press



Partner 2


AmRaPs

  • 10 bootstraps + 5 inchworms

*once partner one finishes complex athletes will switch

Then spend 5-7 minutes

Warm up snatch weight and set up WOD..

Practice picking up sandbags and carrying them


-WOD-

In teams of 3

5 RFT

500m ski

24 Power Snatch 155/105

200 ft sandbag carry 150/100

(50 ft lengths)

Continue Reading Saturday nOvember 16 2019

Friday november 15 2019

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-Warm Up-

1 round

30 mountain climbers

20 lateral bar hops

10 burpees

Into....

2 rounds

10 barbell RdLs

8/8 back rack elbow punches

6 hang muscle cleans (empty bar)

4 front squats (empty bar)

-Strength/Skill-

EVERY 1:30 FOR 7 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set.

**Pause for :02 above knee then continue the lift.

-WOD-

AmRaP 7

15/12 Cals bike

7 hang power cleans (135/95)

Rest 3 minutes

AmRaP 7

30 Double Unders (60 singles)

15 Kettle Bell swings (53/35)

Continue Reading Friday november 15 2019

Thursday november 14 2019

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-Warm Up-


AmRaP 10


:30 second hold

:30 cross body hold

:30 farmers carry

:30 Front rack squat hold

Into...

Set up for WOd and practice movements and deficit push-up options


-WOD-

AMRAP 21


40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)


*2", 4" or 6" Deficit






Continue Reading Thursday november 14 2019

Wednesday november 13 2019

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-Warm Up-

3 minute row

Then 2 rounds

10 elbow punches

8 BTN strict press

6 front rack push press

4 pausing thrusters (:02 in bottom)

Into...

Thruster Prep

-Strength/Skill-

5-5-5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.


-WOD-

(15 minute cap)

BENCHMARK WORKOUT

"JACKIE"

FOR TIME

1000m Row

50 Thrusters (45/35)

30 Pull-ups


COOL DOWN

FOR RECOVERY


3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads





Continue Reading Wednesday november 13 2019

Tuesday november 12 2019

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-Warm Up-

3-4 sets

Bike each round increasing speed each round!

DB complex


Dead lift

Single arm swing

Muscle clean

Press

Front Squat

Thrusters

*1 one each arm then back on the bike

-Strength/Skill-

EXTENDED WARM-UP

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

-WOD-

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-





Continue Reading Tuesday november 12 2019

Monday november 11 2019

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-Warm Up-


AmRaP 4


10 jumping jacks

8 up/downs

6/6 Body weight SL RDL

10 Superman’s

Into...

2 rounds

5 bootstraps

5 inchworm plush push-up

5/5 single leg bridges


-Strength/Skill-

ON A 16 minute RUNNING CLOCK...

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

-WOD-

HERO WORKOUT

"DONNY"

FOR TIME

21-15-9-9-15-21


Deadlift (225/155)|(155/105)

Burpee


OPTIONAL FINISHER

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-





Continue Reading Monday november 11 2019

Sunday noveMber 10 2019

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  • Post category:WOD

-Warm Up-


Game time


Then 1 minute at each station


Inchworms

Bootstraps

Samson lunges

Plank to downward dog

Toy soldier kicks




-WOD-

AmRaP 20


30 air squats

30 Russian KB Swing (53/35)


Post WOD


3 SETS


20 MB Russian Twists

20 Hollow Flutter Kicks

20 Banded Face Pulls


-Rest as Needed b/t Sets-



Continue Reading Sunday noveMber 10 2019

Saturday november 9 2019

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  • Post category:WOD


-Warm Up-

AmRaP 10

8 Kb swings

8 box jump plus step down

8/6 Cals bike

Alt rounds with partner

-Strength-

Power snatch (all reps should be TNG)

*building in weight

3-3-3-3

-WOD-

With a partner

12 rounds total

3 burpees or up/downs

5 power snatch 115/75

7 box jumps

9/7 Cals bike

*athlete 1 competes a full round while athlete 2 rest





Continue Reading Saturday november 9 2019