Game: Spike Ball W.O.D. 20 min @80% effort: 200m Row 60 sec Plank 200m Ski 60 sec Farmer Carry 200m Run 30 sec Starfish Side Plank/side 0.5/0.3 Mile Bike 30-60 sec Handstand Hold
2019 01 16
Warm Up - 10 min: 10 Nerve Floss/side 1 Arm High Pull x 12/arm + Overhead Carry 10 Single Leg Bench Hamstring Curl/Leg 8 Split Squat Rock Backs/side Strength: Deadlift 4x4 Bench Press 4x4 Ring Rows 4x10 Conditioning: Partner WOD 10 min AMRAP: 2 Clean & Jerks 50 ft. Walking…
2019 01 15
Skill: Kipping Pull Up Progression If you don't have 3 strict pull ups, accumulate 10 negatives instead W.O.D. Partner Barbara 5 sets: 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats Rest 3 min Split the reps
2019 01 14
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 20-30 sec Bottom of Dip Hold/Handcuff Stretch 8 Eccentric Ankle Dorsiflexion/side Band Series Strength: Back Squat 4x4 Dips 3 x Max Reps @22X2 1 Arm Row 3x10/arm Conditioning: 6 min AMRAP: 15 KBS 30 Double Unders
2019 01 13
W.O.D. The reps of this workout will be individual to each person. The first set of muscle ups will be at or slightly above your max set of muscle ups or pull ups. You will then decrease 3 reps/round for 3 rounds. After each round of muscle ups you will…
2019 01 11
Warm Up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 1 Arm High Pull x 12/arm + 1 Arm Overhead Carry 10 Pause Goblet squats 10 Powell Raise/arm Strength: Front Squat 3x5 Conditioning: "Vader" 3RFT: 24/17 Cal Row 21 Wall Balls 18 Alternating DB Snatch 15 Burpees Over Rower
2019 01 10
Game: Musical Wall Balls W.O.D. Waterfall - 5 min @ each station: Sled Pull/Sled Drag Sandbag Bear Hug Carry Down & Back Rope Pull + Sled Push Farmer Carry Down & Back Cashout: Class Choice
2019 01 09
Warm Up - 10 min: 10 Nerve Floss/side 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch Band series w/ Good Mornings 20 Band Face Pulls + 20 Band Pull Aparts Strength: Deadlift 3x5 Bench Press 3x5 1 Arm Row 3x10/arm Conditioning: Partner WOD - 10 min AMRAP: 2 Power Cleans…
2019 01 08
Skill: Ring Muscle Ups If you don't have 3 strict pull ups: 10 sec Ring Support + Slow Negative Ring Row Transition Drill 15 Shotguns + 30 sec Hollow Hold Ring Thing If you do have 3 strict pull ups: Ring Thing Box Transition drill Band Transition Drill Ring Muscle…
2019 01 07
Warm Up - 10 min: 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 90 sec Rolling plank Strength: Back squat 3x5 Ring Push ups 3x10-20 Strict Chin Ups 3 x 5-10 @30X3 Conditioning: Partner WOD - I Go, You Go: 3 sets:…
2019 01 06