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1/29/2020

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Warm up – 10 min: 

  • 4 Way Hips
  • 10 Nerve Floss/side
  • Band Shoulder Series
  • 10 Cuban Press

Strength: 

  • Banded DB RDL 3×10-15
  • DB Bench Press 3×10
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 30/20 Ring Push ups
  • 40 Goblet Step Ups
  • 30/20 Cal Row
  • 30/20 Hand Release Push ups
  • 40 Walking Lunges
  • 30/20 Cal Row

Split the Reps

Scale the push ups up or down as needed with 2 different variations

1/28/2020

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Skill

Strict Ring Muscle ups

  • Band pull down into press down
  • Feet assisted muscle ups
  • Banded transition
  • Ring thing
  • Muscle up negatives
  • Strict muscle ups

W.O.D.

The “Mamba” workout celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.

“Mamba & Gigi”

18 min AMRAP:

  • 5 Muscle ups or Toes to Bar/Hanging Knee Raise
  • 8 Power Cleans
  • 24 Box Jumps/Step ups
  • 13 Burpees

Your choice: Solo or partner style

1/27/2020

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 60 sec Close Grip Bar Hang
  • Band Series + Band Pass Throughs
  • 8 Side Step Ups/Leg @40X1

Strength: 

  • Back Squat 3×5 @40X1
  • 1 Arm Z Press 3×10/arm
  • Strict Chest to Bar Pull ups 3 x Max Reps (use band if needed to get at least 5)

Conditioning: 

3 sets – 90 sec stations:

  • 8 Banded Goblet Reverse Lunges/Leg
  • Max Dips immediately into Max Push ups (scale is push up drop set)
  • 8 Hang Power Cleans immediately into 8 Supinated Bent Over Rows

1/24/2020

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexions/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • 1 Arm High Pull x 10/arm + Overhead Carry
  • 10 Powell Raise/arm

Strength: 

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

Conditioning: 

Partner WOD – 14 min AMRAP:

  • 3,4,5,6,7,etc. Clean & Jerks
  • 3,4,5,6,7, etc. Pull ups
  • 30,40,50,60,70, etc. Double Unders

Alternate rounds

1/23/2020

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Game: 

Class choice

Conditioning: 

Partner WOD

20 min @80% effort:

Partner 1) Row @ Sustainable Pace

Partner 2)

  • Round 1: 16 Body weight step ups + Farmer Carry Lap
  • Round 2: 16 Body weight step ups + KB Front Rack Carry Lap
  • Round 3: 16 Body weight step ups + Plate/KB Overhead Carry Lap

Switch after partner 2 finishes their round.  After 3 rounds each, start over with farmer carries.

1/22/2020

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 8 Split Squat Rock Backs/side
  • 10 DF Cuban Press
  • Shoulder Band Series

Strength: 

  • Deadlift 3×10
  • Bench Press 3×10
  • Pause Ring Rows 3×10

Conditioning: 

3 sets – 2 min ON/OFF:

  • 18/12 Cal Row
  • 50 ft. Lunge
  • DB Hang Clean & Jerks for Remainder

1/21/2020

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Warm up – 10 min:

  • 15 Rocking Hip Flexor Mob/side
  • 60 sec Close Grip Bar Hang
  • 10 Band Pass Throughs + 30 Band Pull Aparts
  • 8 Side Step Ups/Leg @40X1

Strength: 

  • Back squat 3×10
  • Z Press 3×10
  • 3 sets: (Strict Pull ups x Max Reps @30X3 + Max Band Pull ups or Ring Rows)

Conditioning: 

3 sets – 90 sec stations:

  • 8 Bulgarian Split squats/leg
  • 10-15 Straight Arm Band Pull Down w/ PVC + 10-15 Seated Band Rows
  • DB Floor Press x 10-20 + 30 sec Support