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9/18/2020

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Warm up – 10 min: 

  • 15 Pause calf raises
  • 10 Cossacks + 10 pause goblet squats
  • 90 sec rolling plank
  • 10 Cuban press

Strength:

  • Front Squat from the floor 3×4
  • 1 arm row 3×10-12/arm

Conditioning: 

Partner Karen

For time:

  • 150 Wall Balls

While one person is performing wall balls, the other is rowing for meters

2 scores: 1) Karen time 2) Total # of meters

9/16/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single leg RDL/Leg
  • 10 DF Cuban press
  • Band shoulder series

Strength:

  • Deadlift 9,7,5
  • Bench Press 9,7,5
  • 1 1/4 Ring Rows 3×10

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 300/200m Row
  • 20 Alternating DB Snatch
  • 10 Dips/Push ups

Alternate rounds

9/15/2020

By: 0

Skill:

Bar Muscle up

  • Kneeling straight arm band pull down
  • Hollow hold
  • Strict toes to bar
  • Bar swing
  • Hips to bar
  • Band + barbell transition drill
  • Banded bar muscle up

Conditioning: 

Partner WOD – For time:

24-18-12

  • Bar Muscle Ups/Toes to Bar
  • Power Cleans

100 Double unders after each round

Split the reps & scale as needed

9/14/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 1 arm Overhead carry
  • 60 sec Close grip bar hang
  • Band series

Strength:

  • Back Squat 9,7,5
  • Bent over row 3×10

Conditioning: 

Partner WOD – For time:

  • 10 Strict press
  • 10 weighted pull ups
  • 50 ft. DB Front rack walking lunge
  • 20 strict press @ lighter weight
  • 20 Strict Pull ups
  • 50 ft. DB Front rack walking lunge
  • 30 Strict Press @ lighter weight
  • 30 Chest to bar pull ups
  • 50 ft. DB Front rack walking lunge
  • 40 Strict press 45/35
  • 40 Pull ups

Split the reps

Scaling options = challenging pull up variation for 5 reps and then progressively decrease difficulty

For example: 5 body weight pull ups – 10 Jumping pull ups w/ slow negative – 15 banded pull ups – 20 ring rows

9/12/2020

By: 0

Partner WOD

4 min AMRAP:

  • 500m row
  • 20 Toes to Bar
  • 10 Power Cleans
  • 20 Bar Facing Burpees
  • 10 Muscle ups/Pull ups

Rest 2 min

8 min AMRAP:

  • 1000m Row
  • 30 Toes to Bar
  • 16 Power Cleans
  • 30 Bar Facing Burpees
  • 16 Muscle ups/Pull ups

Rest 2 min

12 min AMRAP:

  • 1500m Row
  • 40 Toes to Bar
  • 20 Power cleans
  • 40 Bar Facing Burpees
  • 20 Muscle ups/Pull ups

Split the reps

Scale as needed

9/11/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 15 Pause calf raises
  • 10 Cossacks + 10 Pause goblet squats
  • Tricep openers

Strength:

  • Front Squat from the floor 3×5
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner or Solo options:

For time:

  • 400m Run or 500/400m Row
  • 21 Thrusters
  • 400m Run or 500/400m Row
  • 15 Thrusters
  • 400m Run or 500/400m Row
  • 9 Thrusters

If partner style, split the run/row, but not the thrusters

9/9/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single leg RDL/Leg
  • 10 DF Cuban Press
  • Band shoulder series

Strength:

  • Deadlift 10,8,6
  • Bench Press 10,8,6
  • 1 1/4 Ring Rows 3×10

Conditioning: 

Partner WOD

3RFT:

  • 30/20 Cal Row
  • 20 DB Incline bench press
  • 100 ft. Plate/KB Overhead walking lunge
  • 2 Bear hug sandbag carry laps

split the reps