Game: Class choice Conditioning: Every 10 min for 2 sets @ sustainable pace: 500/400m Row 400m Run 250/200m Row 200m Run
2020 10 28
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Band Shoulder series Strength: Deadlift 3x5-10 – add reps to what you did last week. Or, if you hit 10 reps on your first set last week, add weight. If you drop below 5 reps,…
2020 10 27
Skill: Handstand Z Press Pike Push up Wall Walk + Handstand walk Shoulder taps PVC Assisted Handstand walk The Gauntlet Conditioning: 20 min EMOM: 15/10 Cal Row 50 ft. Handstand Walk/30 sec Handstand Hold 5-15 Burpees # Toes to Bar Rest
2020 10 26
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang 1 Arm Overhead Carry Band Series Strength: Back Squat 3x5-10 – add reps to what you did last week. Or, if you hit 10 reps on your first set last week, add weight. If you…
2020 10 25
W.O.D. 25 min EMOM: 15/10 Calories on a Machine 3-5 Sandbag Cleans Over Shoulder 5-12 Bar Facing Burpees 1-10 Muscle Ups/Pull ups Rest
2020 10 23
Warm up - 10 min: 15 Pause Calf Raises 10 Cossacks + 10 Pause Goblet Squats 90 sec Rolling Plank 30-60 sec Handstand Hold Strength: Front Squat from Floor 3x3-6 -Add reps to what you did last week. Or, if you hit 6 reps on your first set last week,…
2020 10 22
Game: Class choice Conditioning: Every 8 min for 3 sets @ sustainable pace: 500/400m Row 40 Double Unders 30 Body weight step ups 20 Ab mat sit ups 10 Burpees
2020 10 21
Warm up - 10 min: 10 Nerve floss/side 10 Single leg RDL/Leg 10 DF Cuban press Band shoulder series Strength: Deadlift 3x5-10 -Add reps to what you did last week. Or, if you hit 10 reps on your first set last week, add weight. If you drop below 5 reps,…
2020 10 20
Skill: Toes to Bar Straight arm band pull down Shotguns Strict Knees to elbow Weighted Knees to elbow Strict toes to bar Bar taps Kipping Knees to elbow Kipping Toes to bar Conditioning: Partner WOD - 5 sets each: 30 Double Unders 10 Toes to Bar 30 Double Unders 1-5…
2020 10 19
Warm up - 10 min: 60 sec Close Grip Bar Hang 1 Arm Overhead Carry Band Series 8 Side Step Up/Leg @40X1 Strength: Back Squat 3x5-10 -Add reps to what you did last week. Or, if you hit 10 reps on your first set last week, add weight. If you…
2020 10 18