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4/20/2021

By: 0

Skill:

Handstand

  • Z Press
  • Pike Push ups
  • Wall Walk into Handstand hold
  • Shoulder Taps
  • PVC Assisted Handstand walk
  • Negatives

Conditioning:

“Civil War”

Iron Man vs. Captain America

For Time:

  • 400m Run
  • 20 Overhead Plate Walking Lunges
  • 21 Burpee Pull ups
  • 400m Run
  • 20 Overhead Plate Walking Lunges
  • 15 Burpee Pull ups
  • 400m Run
  • 20 Overhead Plate Walking Lunges
  • 9 Burpee Pull ups

Scale as needed

4/19/2021

By: 0

Warm up – 10 min: 

  • 8 ATG Split Squats/Leg
  • 60 sec Close Grip Bar Hang
  • 90 sec Rolling Plank
  • Band Series

Strength:

  • Back Squat 3×10 – increase weight from last week if possible
  • Rest Pause Strict Pull ups – 3 sets: Max reps -1, rest 30 sec, Max reps – 1
  • Incline DB Bench Press 3×8-15

Conditioning:

Partner WOD – 3RNFT each:

  • 10 Single Leg Bench Hamstring Curl/leg + 10 Toes elevated DB RDL
  • 15 Chest Supported Row + 30 Band Pull Aparts
  • 5-15 Strict Toes to Bar
  • 5-20 Dips/Push ups

I go, you go style

4/16/2021

By: 0

Warm up – 10 min: 

  • 15 Pause Calf Raises + 15 Tib Raises
  • 8 ATG Split Squats/Leg
  • 10 Cossacks + 10 Pause Goblet Squats
  • 1 Arm High Pull x 10 + Overhead Carry/side

Strength:

5 sets:

  • 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

Conditioning: 

Team of 3 Workout:

15 min AMRAP:

50-40-30-20-10:

  • Wall Balls
  • Double Unders
  • Sit ups

While 1 partner holds a barbell in the front rack position

In the remaining time:

  • Max Rep Front Squats

Split the reps

4/15/2021

By: 0

Game: 

Class Choice

W.O.D.

Partner WOD – 20 min AMRAP:

  • 400m Run/Row
  • 10 Strict Muscle ups/Ring Thing/Banded Transition Drill/Seated Ring Pull up/Lat Pull Down
  • 400m Run/Row
  • 20 Strict Toes to Bar/Knees to Elbow/Sit ups
  • 400m Run/Row
  • 30 sec Side Plank/side together
  • 400m Run/Row
  • 40 Body Weight Step ups

Split the reps

4/14/2021

By: 0

Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Deadlift 3×10 – add weight if possible
  • Bench Press 3×10 – add weight if possible
  • Pause Ring Rows 3×10-12

Conditioning: 

3 sets – 90 sec stations:

  • 8 Deficit Reverse Lunges/Leg
  • 5 Strict Press + 5-10 Push Press
  • 3-5 Sandbag Cleans + 50 ft. Bear Hug Carry

4/13/2021

By: 0

Skill: 

Clean & Jerk

W.O.D.

5 min AMRAP:

  • 50 Russian Kettlebell Swings

then

as many rounds as possible in remaining time of:

  • 4 Pull ups / 8 Ring Rows
  • 8 Burpee Box Jump Overs

rest 5 min

Team of 3 workout

8 min AMRAP:

  • Max Reps of Clean & Jerk @ a weight that can be done for at least 10 unbroken reps

1 person working, 2 people resting

4/12/2021

By: 0

Warm up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 90 sec Rolling Plank
  • Band Series
  • 8 Side Step ups/Leg @30X1

Strength:

  • Back Squat 3×10 – increase weight if possible
  • Rest Pause Strict Pull ups 3 sets: Max reps -1, rest 30 sec, Max reps – 1
  • Incline DB Bench Press 3×8-15 – increase weight/reps

Conditioning: 

3 sets – 90 sec stations:

  • 10 Ring Leg Curls + 10 DB RDL
  • 15 Chest Supported Row + 15 Band Straight Arm Band Pull Down
  • 5-15 Dips + 30 sec Weighted Front Leaning Rest

4/9/2021

By: 0

Warm up – 10 min:

  • 15 Pause Calf Raises + 15 Tib Raises
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10-20 Bar Taps
  • 1 Arm Overhead Carry

Strength:

4 sets:

  • 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

W.O.D.

Partner or Solo

3RFT:

  • 400m Run
  • 21 Wall Balls
  • 12 Toes to Bar

If partner – run together, double the reps on wall balls/toes to bar & split them