2019 11 13
Warm up - 10 min: 10 Nerve Floss/side 8 Single Leg RDL/Leg Band Shoulder Series 10 DF Cuban Press W.O.D. For Quality: 10-8-6-4-2: Deadlift Bench Press Row Cals x 2 All sets must be unbroken Use same weight across. Share weights.
2019 11 12
Skill: Rope Climb Conditioning: 2 sets - 30 sec ON/OFF: Bike Ball Slams Row KBS Double Unders Body weight step ups Run Rope Climb or rope pull Ski Ring plank
2019 11 11
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 60 sec Close Grip Bar Hang Band Series 1 Arm Overhead Carry W.O.D. For Quality: 10-8-6-4-2 Back Squat Strict Pull ups DB Strict Press All sets must be unbroken. Rest as needed. Use same weight across for all 5 sets. …
2019 11 10
2019 11 08
W.O.D. Open WOD 20.5 There will be individual and team options for this workout For more info on this workout, click here.
2019 11 07
Game: Class decision Conditioning: 2 sets - 1 min ON/OFF: Row Sled Pull Run/Bike/Ski Rope Climb/Rope Pull Body weight Step ups
2019 11 06
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg Bench Hamstring Curls/Leg 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 10,8,6,4 Bench Press 10,8,6,4 Ring Rows 4x10 Conditioning; 4 sets - 2 min ON/OFF: 250/200m Row 1 Farmer Carry Lap Handstand Hold or Ring Plank or Front…
2019 11 05
Skill: Bar Muscle Up Skill Work W.O.D. Partner WOD - 20 min AMRAP: One round each: 20 Wall Balls 15/10 Cal Row 5/3 Bar Muscle ups then immediately into one round each: 30 Double Unders 20 Kettlebell Swings 10 Push Press Alternate rounds
2019 11 04
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 90 sec Rolling plank 8 Side Step Ups/side @40X1 Band Series Strength: Back Squat 10,8,6,4 Chest Supported Row 4 x 10-15 Conditioning: Partner WOD - 3 sets each: 21/18 Cal Row 15/10 Push ups - Scale up by adding a…
2019 11 03