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8/18/2017

By: 0

Warm Up: 

10 min:

  • 1 Arm Overhead Carry
  • 30-60 sec Starfish Side Plank/side
  • 8 Goblet Step Ups/side
  • 5 Kossack squats + Sumo Inchworm

Strength: 

  • Front Squat
    • x 5 @RPE 6.5
    • x 5 @RPE 7.5
    • x 5+ @RPE 8.5
  • Press
    • x 5 @RPE 6.5
    • x 5 @RPE 7.5
    • x 5+ @RPE 8.5
  • Chinese Rows 3×10

Conditioning: 

Every 6 min for 3 sets:

  • 400m Run
  • 20 Alternating DB Snatch
  • 5 Muscle Ups / Chest to Bar Pull Ups

8/17/2017

By: 0

Warm Up: 

Agility Ladder

W.O.D.

Fight Gone Bad

3 sets – 1 min stations:

  • Wall Balls 20/14
  • KBS 53/35
  • Push Press 75/55
  • Box Jumps 20″
  • Row for Cals
  • Rest

Game: 

Spike Ball

 

Bootcamp: 

Partner WOD – 20 min AMRAP:

  • 5 Pull Ups, 10 Push Ups, 15 Squats
  • 200m Run
  • 250/200m Row

*Partners alternate every movement

Tabata Dead Bugs

8/16/2017

By: 0

Warm Up: 

10 min:

  • X Band Walks
  • Single Leg Hamstring Curl x 10 each
  • 10 Band Face Pull + External Rotations
  • 30-60 sec Hollow Hold

Strength: 

  • Deadlift
    • x 5 @RPE 6.5
    • x 5 @RPE 7.5
    • x 5+ @RPE 8.5
  • Bench
    • x 5 @RPE 6.5
    • x 5 @RPE 7.5
    • x 5+ @RPE 8.5
  • Ring Rows 3 x Max Reps @21X2

Conditioning: 

For Time:

  • 30/20 Cal Row
  • 15 Burpee Box Jump Overs
  • 10 Clean & Jerks

8/14/2017

By: 0

Warm Up: 

10 min:

  • 8 Side Step Up/Leg @40X1
  • Bicep Openers
  • Band YTW x 10 Each
  • 8 Eccentric Ankle Dorsiflexion/side

Strength:

  • Back Squat
    • x 5 @RPE 6.5
    • x 5 @RPE 7.5
    • x 5+ @RPE 8.5
  • Dips 3 x Max Reps @20X2
  • Strict Pull Ups 3×3.3.3

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 200m Run
  • 15/10 Hand Release Push Ups
  • 15 Russian KBS

*Partners alternate every movement

8/10/2017

By: 0

Game: 

Wall Ball Volleyball

Conditioning: 

2 sets – 30 sec ON/OFF:

  • Battle Ropes
  • Row
  • Sandbag Cleans
  • Box Jumps
  • DB Renegade Rows
  • Push Sled
  • Toes to Bar
  • Ring Support/Front Leaning Rest
  • Shuttle Run
  • Hollow Hold

 

Bootcamp: 

12 min EMOM:

  1. Row 15/10 Cals
  2. 15 KBS
  3. 10 DB Curl + Press

Rest 4 min

12 min EMOM:

  1. Push Sled
  2. 15 Ring Rows
  3. 30 sec Burpees

Cashout: 

Tabata Dead bugs

8/9/2017

By: 0

Warm Up:

10 min:

  • 8 Goblet Step Ups/side
  • 20-30 sec Bottom of Dip Hold
  • 10 Band Face Pulls + External Rotation / 10 Rear Delt Fly + Upward Rotation
  • 30-60 sec Starfish Side plank/side

Strength:

  • RDL 3×5 @41X1
  • DB Bench 3 x Max Reps @33X1
  • Pause Ring Rows 3×10 @11X3

Conditioning:

10 min AMRAP:

  • 7 Pull Ups/14 Ring Rows
  • 7 Shoulder to Overhead
  • 7 Hang Cleans
  • 200m Run