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5/22/2019

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Warm up – 10 min: 

  • 4 Way Hips
  • 10 Nerve Floss/side
  • Band Shoulder Series
  • 15 Rocking Hip Flexor Mob/side

Strength: 

  • Deadlift 5-4-3-2-1
  • Bench Press 5-4-3-2-1
  • Pause Ring Rows 4×10

Conditioning: 

Partner WOD – 3 sets each:

  • 25 ft. DB Walking Lunge
  • 15 Banded Russian KBS
  • 25 ft. DB Walking Lunge
  • 30 Double Unders

5/20/2019

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Warm up – 10 min: 

  • 8 Side Step Ups/Leg @40X1
  • Band Series
  • Tricep Openers
  • 90 sec Rolling Plank w/ Starfish Side Plank

Strength: 

  • Back Squat 5-4-3-2-1

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 10 Single Arm DB Hang Clean & Jerk (5/arm)
  • 10 DB Front Rack Reverse Lunge + Step Up (5/Leg)

Alternate rounds

5/17/2019

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 10 Pause Goblet squats + 10 Kossacks
  • 8 Eccentric Ankle Dorsiflexion/side
  • 30-60 sec Hollow Bar Hang

Strength: 

  • Bulgarian Split Squats 3×8/Leg
  • Acher Push ups/Ring Push ups/Barbell Push ups 3×10-20
  • 1 Arm Row 3×10/arm

Conditioning: 

“Jackie”

For time:

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

You can either perform this workout as it’s written or:

  • Partition the reps – For instance 2RFT: 500m Row, 25 Thrusters, 15 pull ups
  • Perform the workout partner style – For time: 2000m Row, 100 Thrusters, 60 Pull ups – Split the reps

5/14/2019

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Skill: 

Accumulate the following:

  • Strict Toes to Bar – 20-30 reps
  • 10 Ring Muscle Up Negatives or 10 Top Half Pull ups and 10 Bottom Half Pull ups
  • 2 min in Hollow Hold
  • 2 min Reverse Plank/Table Top Hold

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 3 Bar Muscle Ups/Toes to Bar/Hanging Knee Raise
  • 4 Power Cleans
  • 5 Bar Facing Burpees

Alternate every round

5/13/2019

By: 0

Warm up -10 min: 

  • 1 Arm High Pull x 10/arm + Overhead Carry
  • 8 Side Step Ups/Leg @40X1
  • 10 Straight Arm Band Pull Downs + 10 Band Pull Aparts + 10 Face Pulls
  • 90 sec Rolling Plank

Strength: 

  • Back squat 10-8-6-4-2

Conditioning: 

For Time:

10-8-6-4-2

  • Push Press
  • Strict Pull Ups
  • Double Unders x 10