Partner WOD 18-14-10 Power Cleans Muscle Ups/Burpee Pull ups Rest 5 min 42-30-18 Bench Press 6-4-2 Rope Climb/rope pull/ski x 100m Rest 5 min 42-30-18 Bar Facing Burpees Toes to Bar Split the reps on all workouts
2019 04 19
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang 20-30 sec Bottom of Dip Hold 90 sec Rolling Plank Strength: Front Rack Reverse Lunges 3x8/Leg Dips 3 x Max Reps @40X1 Supinated Bent Over Row 3x10 Conditioning: Partner WOD - 20 min AMRAP:…
2019 04 18
Game: Taps Partner W.O.D. Choose a Machine and accumulate 300 cals 0-100 cals - Partner holds Farmer carry hold 100-200 cals - Partner holds a Plank 200-300 cals - Partner holds a Handstand or a Ring Plank
2019 04 17
Warm Up - 10 min: 4 Way Hips 10 Nerve Floss/side Band Shoulder Series 10 DB Cuban Press + 10 Rear Delt Raise Strength: RDL 3x8 @40X1 DB Arnold Bench Press 3x10 1 Arm Rows 3x10/arm Conditioning: Partner WOD - 3 sets each: 15/12 Cal Row 12 Deadlifts 9 Bar…
2019 04 16
Skill: Not for time: Accumulate 30 Strict Toes to Bar/Knees to Elbow 2 min in a Handstand or 10 Handstand Negatives 10 Ring Muscle Up Negatives/Chin Up Negatives Conditioning: 4 sets - 2 min ON/OFF: 3 Bar Muscle Ups/Pull ups 6 Devil's Press 30 Double Unders Pick up where you…
2019 04 15
Warm up - 10 min: 8 Split Squat Rock Backs/side Tricep Openers 8 Side Step Ups/Leg @40X1 20 Face Pulls + 20 Band Pull Aparts Strength: Back Squat 3x5 @33X1 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry) Pull ups 3 x Max Reps w/ 10…
2019 04 14
W.O.D. Partner WOD 42-30-18 Power Cleans Ring Dips Rest 5 min 42-30-18 Thrusters Toes to Bar Rest 5 min 100 Burpee Box Jump Overs Split the reps on all workouts
2019 04 12
Warm up - 10 min: 10 Pause Goblet squats + 10 Kossacks 60 sec Close Grip Bar Hang 8 Eccentric Ankle Dorsiflexion/side 1 Arm High Pull x 10/arm + Overhead Carry Strength: Front Squat 3x3 Strict Press 3x3 Conditioning: Strict Nicole 20 min AMRAP: 400m Run Max Strict Pull ups…
2019 04 11
Game: Lightning W.O.D. Partner WOD 100-80-60-40-20 Cals on Machine Russian KBS -60 sec Plank after each round together - scale = Front leaning rest -Split the reps
2019 04 10
Warm Up - 10 min: 8 Split Squat Rock Backs/side 10 DB External Rotations/arm 4 Way Hips 10 Nerve Floss/side Strength: Deadlift 3x3, 2x10 Bench Press 3x3, 2x10 Pause Ring Rows 4x10 Conditioning: Partner WOD For time: 70/60 Cals on a Machine 300 ft. DB Walking Lunge 50/40 Cals 200…
2019 04 09