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8/7/2020

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Warm up – 10 min: 

  • 15 Pause Calf raise
  • 10 Cossacks + 10 Pause goblet squats
  • Tricep openers
  • 90 sec Rolling plank

Strength:

  • Front squat 3×4
  • Chest supported row 3×10-15 + 15 Bent over rear delt raise

Conditioning: 

Partner or solo options

3RFT or 3 sets each:

15-12-9

  • Chest to Bar pull ups or Pull ups

20 Reverse Lunges

  • Round 1 – Overhead reverse lunges
  • Round 2 – Front rack reverse lunges
  • Round 3 – Back rack reverse lunges

8/5/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/leg
  • 10 Cuban press
  • Band shoulder series

Strength:

  • Deadlift 3×6
  • Bench press 3×6
  • Ring Rows 3×10

Conditioning: 

For Time:

  • 1000/800m Row
  • 50 Alternating DB Snatch
  • 30 Toes to Bar/Knees to Elbow/No push up burpees

Scale reps as needed

8/4/2020

By: 0

Skill:

Handstand work

  • Z press
  • Pike push up
  • Wall Walk + Handstand hold
  • Shoulder taps
  • PVC assisted handstand walk
  • Negatives
  • Strict HSPU

Conditioning: 

Every 5 min for 4 sets:

  • Push Press *
  • 400m Run/Row

Round 1 – Push press x 20

Round 2 – Push press x 15

Round 3 – Push press x 10

Round 4 – Push Press x 5

Increase weight each set

 

8/3/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 60 sec Close grip bar hang
  • 10 DF Cuban press
  • Band series

Strength: 

  • Back squat 3×6
  • Strict Pull ups – accumulate 30 reps in as few sets as possible – add ROM if needed

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 3 Power Cleans
  • 6 Push ups
  • 10 Body weight walking lunges

alternate rounds

7/31/2020

By: 0

Warm up – 10 min: 

  • 15 Pause Calf Raise
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Cuban Press
  • 90 sec Rolling plank

Strength:

  • Front Squat 3×5
  • Chest Supported Row 3×10-15 + 10-15 Bent over rear delt raise

Conditioning: 

Partner WOD – For time:

  • 1000/800m Row
  • 60 Wall Balls
  • 30 Pull ups
  • 750/600m Row
  • 40 Wall Balls
  • 20 Pull ups
  • 500/400m Row
  • 20 Wall Balls
  • 10 Pull ups

Split the reps

7/29/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/Leg
  • Band Shoulder Series
  • 8 Side Step Ups/Leg @40X1

Strength:

  • Deadlift 3×8 across
  • Bench Press 3×8 across
  • Ring Rows 3×12

Conditioning:

Partner WOD – 14 min AMRAP:

  • 500/400M Row
  • 40 DB Box Step Overs
  • 30 Push ups on DB’s

Split the reps

7/28/2020

By: 0

Skill: 

  • Kneeling straight arm pull down x 10
  • Shotguns x 10-20
  • Rower Pike ups x 10
  • Strict toes to bar x max reps
  • Knees to Elbow
  • Kipping Toes to bar

W.O.D.

3 sets – 1 min ON/OFF:

  • 30 Double Unders + 10 Alternating DB Snatch + Max Bar Muscle ups or Burpee Toes to Bar for remainder
  • 3 Bar Muscle ups or Burpee Toes to Bar + 30 Double unders + Max DB Snatch for remainder
  • 10 DB Snatch + 3 Bar Muscle ups + Max Double Unders for remainder