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12/10/2018

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Warm up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 8 Split Squat Rock Backs/side
  • 10 DB Cuban Press + 10 Rear Delt Raise
  • 10 Pause Goblet Squats

Strength: 

  • Back Squat 10,8,8,6
  • Band Pull Aparts 4×20

Conditioning: 

Partner WOD – Switch after each round (Partner 1 does round of 9, partner 2 does round of 9, partner 1 does round of 8, etc.)

9-8-7-6-5-4-3-2-1

  • Strict Pull ups
  • Push Press
  • Box Jump Step Down

12/7/2018

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Warm Up – 10 min: 

  • 10 PVC Pass Throughs + 30 sec Archer stretch/side
  • 5 x 1 arm Thruster + overhead carry/side
  • 20 Band Face Pulls + 20 Band Pull Aparts
  • 8 Eccentric Ankle Dorsiflexion/side

Strength: 

Front Squat 4×4 @40X1

Chest Supported Row 3×10

Conditioning: 

“Jackie”

For Time:

  • 1000 m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups

For this workout, you have the choice to go straight through as it’s written above, or you can finish your row and go back and forth between the thrusters and pull ups until you have accumulated 50 thrusters and 30 pull ups.

For example: Row 1000m then 5 rounds of 10 Thrusters and 6 Pull ups.

12/5/2018

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Warm up – 10 min: 

  • Tricep Openers
  • Band Series w/ Good Mornings + 10 Straight Arm Band Pull downs
  • 8 Single Leg RDL/Leg
  • 8 Goblet Kossack squats/side

Strength: 

Deadlift 12,10,8 – Increase weight each set

Ring Rows 3×12

Conditioning: 

Partner WOD – 5 sets each:

  • 10-8-6-4-2 Bench Press (increase weight each set)
  • 15 KBS
  • 200m Row

12/4/2018

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Skill: 

Toes to Bar

If you don’t have 3 strict pull ups, perform 3 sets:

  • 15 Hollow Band Pull Downs
  • 10 Reverse Crunch + Slow Negative

If you do have 3 strict pull ups, but not toes to bar, perform 3 sets:

  • 3-5 Strict toes to bar
  • 3-5 Bar swings

If you do have toes to bar, practice med ball weighted toes to bar

Conditioning: 

2 sets – 5 min ON/OFF:

  • 5 Hang Power Cleans
  • 6 Bar Facing Burpees
  • 7 Toes to Bar

12/3/2018

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Warm Up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 8 Split Squat Rock Backs/side
  • 10 DB Cuban Press + 10 Rear Delt Raise
  • 10 Pause Goblet Squats

Strength: 

Back Squat 12,10,8 – increase weight each set

Seated DB Press 3×10

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 5 Strict Pull ups
  • 10 Push ups
  • 20 Body Weight Walking Lunges
  • 30 Double Unders

11/30/2018

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Warm up – 10 min: 

  • 10 PVC Pass Throughs + 30 sec Archer stretch/side
  • 5 x 1 Arm Thruster + Overhead Carry
  • 20 Band Face Pulls + 20 Band Pull Aparts
  • 8 Eccentric Ankle Dorsiflexion/side

Strength: 

  • Front Squat 3×5 @40X1
  • Chest Supported Row 3×10

Conditioning: 

7 min AMRAP:

  • 1 Clean & Jerk
  • 1 Pull up
  • 2 Clean & Jerks
  • 2 Pull ups
  • 3 Clean & Jerks
  • 3 Pull ups
  • Continue adding 1 rep/round