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1/19/2018

By: 0

Warm Up: 

Band Series

Strength: 

12 min EMOM:

  • Odd) 1 Front Squat Across
  • Even) 3-5 Strict Pull Ups @30X3

Conditioning: 

Partner WOD – 20 min AMRAP:

Ascending Ladder – 10,20,30,40,50

  • Row for Cals
  • Wall Balls
  • Double Unders

If you finish the round of 50, your workout is complete

Partner A rows 10 cals

Partner B rows 10 cals

Partner A does 10 wall balls

Partner B does 10 wall balls

Partner A does 10 double unders

Partner B does 10 double unders

Add 10 reps every round

1/12/2018

By: 0

Warm Up;

10 min:

  • 8 Eccentric Ankle Dorsiflexion/side
  • Band Series
  • Tricep Openers
  • 20 Shotguns

Strength: 

10 min EMOM:

  • Front Squat x 1 Across

Conditioning: 

7 min AMRAP:

  • 3 Thrusters 95/65
  • 3 Chest to Bar Pull Ups
  • 6 Thrusters 95/65
  • 6 Chest to Bar Pull Ups
  • Continue Adding 3 reps/round

1/10/2018

By: 0

Warm Up: 

10 min:

  • 10 Single Leg Box Hamstring Curls/Leg
  • 10 PVC Pass Throughs + 10 Overhead Squats
  • Band YTW x 10 each
  • 8 Split Squat Rock Backs/side

Strength: 

  • Deadlift 5,3,1
  • Bench 5,3,1
  • Strict Pull Ups 3 x 1.1.1.1

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 25 ft. DB Front Rack Walking Lunge
  • 8 Burpees
  • 25 ft. DB Front Rack Walking Lunge
  • 8 DB Clean & Jerks