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6/18/2018

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Warm Up: 

10 min:

  • 8 Side Step Ups/Leg @40X1
  • 1 Arm High Pull x 10/arm + Overhead Carry
  • 8 Eccentric Ankle Dorsiflexion/side
  • 2 min Rolling Plank

Strength: 

  • Back Squat 3×3, 2×10
  • Strict Press 3×3, 2×10
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 5 Strict Pull ups
  • 10 Alternating DB Snatch
  • 15 Wall Balls

6/15/2018

By: 0

Warm Up: 

10 min:

  • 60 sec KB Ankle Mobility/side
  • 60 sec Bar Hang
  • 1 Arm Overhead Carry
  • 20 Alternating Dead Bugs

Strength: 

  • Front Squat 3×5
  • Push Press 3×5
  • 1 Arm Ring Rows 3×10/arm

Conditioning: 

For Time:

9-7-5

  • Bar Muscle Ups/Chest to Bar Pull ups
  • 400m run after each round

-If you come off the bar early, there is an additional 200 meter penalty run.

 

6/13/2018

By: 0

Warm Up: 

10 min:

  • 8 Split Squat Rock Backs/side
  • 7 Way Hips
  • 10 Nerve Floss/side
  • 6 Yoga Push Ups

Strength: 

  • Deadlift 3×5, 1×10
  • Bench Press 3×5, 1×10
  • KB Bent Over Row 3×10

Conditioning: 

Partner WOD – 13 min AMRAP:

  • 15/10 Push ups
  • 15 Ring Rows
  • 5 DB Reverse Lunge + Single Leg RDL/Leg

6/11/2018

By: 0

Warm Up: 

10 min:

  • 8 Eccentric Ankle Dorsiflexions/side
  • 10 DB Cuban Press + 20 Band Pull Aparts
  • 8 Side Step ups/side @30X1
  • Tricep Openers

Strength: 

  • Back Squat 3×5, 1×10
  • Strict Press 3×5, 1×10
  • Strict Pull Ups – Accumulate 20-30 reps @40X1

Conditioning:

Partner WOD – 3 sets each:

  • 10/7 Dips
  • 30 sec Chin Over Bar Hold
  • 8 Bulgarian Split Squats/Leg

6/9/2018

By: 0

W.O.D.

Partner WOD

30 min AMRAP:

  • 1 Muscle Up
  • 2 Clean & Jerks
  • 200m Run or 15/10 Cals on Machine
  • 2 Muscle Ups
  • 4 Clean & Jerks
  • 200m Run or 15/10 Cals on Machine
  • 3 Muscle Ups
  • 6 Clean & Jerks
  • 200m Run or 15/10 Cals on Machine
  • Continue adding 1 Muscle up & 2 Clean & Jerks each round

6/8/2018

By: 0

Warm Up: 

10 min:

  • 8 Split Squat Rock Backs/side
  • Plank March x 10/arm
  • 8 Goblet Kossack Squats/side
  • 1 Arm High Pull x 12/arm

Strength: 

  • Bulgarian Split Squats 3×8/Leg
  • Ring Push Ups 3×10-15
  • Strict Pull Ups 3 x Max Reps @30X3

Conditioning:

Partner WOD – 3 sets:

  • 7 DB Power Cleans
  • 7 DB Thrusters
  • 25 ft. DB Front Rack Walking Lunges
  • 7 DB Power Cleans
  • 7 DB Thrusters
  • 25 ft. DB Front Rack Walking Lunges