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11/25/2020

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Warm up – 10 min: 

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

Strength:

  • Deadlift 3×5-10Use a weight from the previous cycle that you were able to hit 10 reps.  The focus on this cycle will be adding weight each week as reps decrease.
  • Bench press 3×5-10 Use a weight from the previous cycle that you were able to hit 10 reps.  The focus on this cycle will be adding weight each week as reps decrease.
  • Ring Rows 3×10

Conditioning: 

Partner WOD – for time:

  • 200 Double Unders
  • 100 ft. Overhead walking lunges
  • 150 Double Unders
  • 100 ft. Front rack walking lunges
  • 100 Double unders
  • 100 ft. Suitcase carry walking lunges

Split the reps

11/24/2020

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Skill:

Kipping Pull up

  • If you don’t have strict pull ups, accumulate:
    • 10 Negatives
    • 2 min Chin over bar hold

Conditioning: 

12 min AMRAP:

  • Wall Balls
  • Pull ups
  • Hang Power Cleans
  • Push Press

You must go in order from one movement to the next.  When you break on a movement, you must move on to the next movement.  You can do as many or as few reps as you’d like.  Score is total # of reps completed

11/23/2020

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Warm up – 10 min: 

  • 10-15 DB Side plank rotations/side
  • 60 sec Close grip bar hang
  • Band series
  • 8 Side step ups/leg @30X1

Strength:

  • Back squat 3×5-10 -Use weight from previous cycle that you were able to hit 10 reps.  The focus on this cycle will be adding weight each week as reps decrease.
  • Strict Pull ups 3×5-10 – if you can hit 10 reps easily, do strict chest to bar pull ups

Conditioning: 

3 sets – 3 min ON/2 min OFF:

  • 1 min Row
  • 1 min Step ups
  • 1 min Ring push ups or Barbell push ups

11/20/2020

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Warm up – 10 min: 

  • 15 Pause calf raises
  • 8 Split squat rock backs/side
  • 12-15 DB Side plank rotations/side
  • 60 sec Close grip bar hang

Strength: 

  • Bulgarian split squats 3×8/leg
  • Bent over row 3×10

Conditioning: 

Partner WOD – 10 min AMRAP:

  • 4 Clean & Jerks
  • 4 Toes to Bar
  • 8 Clean & Jerks
  • 8 Toes to Bar
  • 12 Clean & Jerks
  • 12 Toes to Bar
  • etc.

Split the reps

11/18/2020

By: 0

Warm up – 10 min: 

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

Strength:

  • RDL 3×10 @30X1
  • DB Bench press 3×10 @31X1
  • Ring Rows 3×10

Conditioning: 

Partner WOD – 3 sets each:

  • 10-30 Dips/Push ups or Barbell Push ups
  • 15 Russian KBS
  • 20 Step ups

alternate rounds

11/17/2020

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Skill: 

Bar Muscle up

  • Hollow straight arm band pull down
  • Shotguns
  • Strict Toes to bar
  • Bar swing
  • Hips to bar
  • Band + Barbell transition drill
  • Banded Bar Muscle up

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 30 Double Unders
  • 10 Alternating DB Snatch
  • 3 Bar Muscle ups/Pull ups

alternate rounds

11/16/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 60 sec Close grip bar hang
  • 10 PVC Pass throughs + 30 sec Archer/side
  • Band series

Strength;

  • Back squat 3×5 @33X1
  • 3 sets: 1 Arm press x 10 + Overhead carry
  • Strict pull ups 3 x max reps @30X3

Conditioning: 

3 sets – 2 min ON/OFF:

  • 250/200m Row
  • 50 ft. Walking Lunge
  • Burpee pull ups for remainder

score is total # of burpee pull ups