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8/30/2017

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Warm Up:

10 min:

  • 30-60 sec Starfish Side Plank/side
  • 8 Single Leg RDL/leg
  • 1 Arm Press x 5 + OH Carry
  • 8 Split Squat Rock Backs/side

Strength: 

Deadlift

  • x5 @RPE 7.5
  • x3 @RPE 8.5
  • x1+ @RPE 9.5

Bench

  • x5 @RPE 7.5
  • x3 @RPE 8.5
  • x1+ @RPE 9.5

1 Arm Row 3×10/arm

Conditioning: 

For Time:

  • 30/20 Cal Row
  • 20 Deadlifts 185/125
  • 10 Bar Muscle Ups/Burpee Pull Ups

8/29/2017

By: 0

Skill:

Handstand Hold Progression

  • Pike
  • Feet elevated Pike Hold
  • Headstand
  • Wall Walk to Handstand Hold

Conditioning:

2 sets – 2 min ON/OFF:

  • Row 300/250m + Max Hand Release Push Ups
  • 100 Double Unders + Max Alternating DB Snatch
  • 30/20 Cal Bike + Max KB Walking Lunge

 

Bootcamp: 

2 sets – 90 sec ON/OFF:

  • Row 200/150m + Max Burpees
  • 25 ft. Walking Lunge + 10 DB Push Press
  • 15/10 Cal Bike + Max Strict Pull Ups
  • 50 Double Unders/100 Singles + Max KBS

Cashout: Plank 3 x 1 min ON/OFF

8/28/2017

By: 0

Warm Up: 

10 min:

  • 8 Side Step Ups/side @30X1 – add weight if possible
  • 8 EAD/side
  • Bottom of Dip Hold x 20-30 sec
  • Band YTW x 10 each

Strength:

Back Squat

  • x5 @RPE 7.5
  • x3 @RPE 8.5
  • x1+ @RPE 9.5

Dips 3 x max reps

Strict Pull Ups 3 x 1.1.1.1

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 15 KBS
  • 15 Wall Balls
  • 200m Run

*Partner alternate every movement

8/26/2017

By: 0

W.O.D.

4 min AMRAP:

  • 30/20 Cal Row
  • 20 Clean & Jerks
  • 10 Muscle Ups

*Scale for muscle ups is less reps or burpee pull ups

rest 4 min

4 min AMRAP:

  • 30/20 Cal Row
  • 20 Overhead Squats
  • 10 Muscle Ups

*Scale for Overhead Squats is Overhead Reverse lunges or Front Squats

rest 4 min

4 min AMRAP:

  • 30/20 Cal Row
  • 20 Deadlifts
  • 10 Muscle Ups

8/25/2017

By: 0

Warm Up: 

10 min:

  • 1 Arm Overhead Carry
  • 8 Goblet Kossack Squats/side
  • 10 Band Face Pull + External Rotation
  • 30 sec Starfish Side plank/side

Strength:

Front Squat

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Press

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Chinese Rows 3×10

Conditioning:

For Time:

  • 400m Run
  • 30 Wall Balls
  • 20 Chest to Bar Pull Ups

8/23/2017

By: 0

Warm Up:

10 min:

  • 8 Single Leg RDL/Leg
  • 30 sec Shotguns + 30 sec Hollow Hold
  • Tricep Openers
  • YTW x 10 each

Strength: 

Deadlift

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Bench

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

1 Arm Row 3×10/arm

Conditioning:

For Time:

  • 500m Row
  • 400m Run
  • 30 DB Front Rack Reverse Lunges
  • 20 Box Jump Overs
  • 10 DB Man Makers

8/22/2017

By: 0

Skill:

Ring Strict Muscle Up Progression

Conditioning: 

2 sets – 90 sec ON/OFF:

  • Bike 15/10 Cals + Max Russian KBS
  • Row 15/10 Cals + Max Hand Release Push Ups
  • 16 Goblet Step Ups + Max Alternating DB Snatch
  • 75 Double Unders + Max Toes to Bar

 

Bootcamp:

2 sets – 60 sec ON/OFF:

  • Bike
  • Burpee Box Jump
  • Row
  • Walking Lunge
  • KBS

3 sets – Tabata:

  1. Shotguns
  2. Seated Twist
  3. Sit Ups
  4. Hollow Hold

8/21/2017

By: 0

Warm Up: 

10 min:

  • 8 Side Step Ups/side – add weight if possible
  • 8 Eccentric Ankle Dorsiflexion/side
  • Bottom of Dip Hold x 20-30 sec
  • 15 Band Pull Aparts

Strength:

Back Squat

  • x3 @RPE 7
  • x3 @RPE 8
  • x3+ @RPE 9

Dips 3 x Max Reps @31X1

Strict Pull ups 3×2.2.2.2

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 50 Double Unders
  • 40 Air squats
  • 30 Ring Rows
  • 20 DB Push Press
  • 10 Burpee Box Jumps

*Split the reps however you want