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1/19/2021

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Skill
Bar Muscle up

  • Kneeling straight arm band pull down
  • Bar Swings
  • Hips to Bar
  • Barbell + Band Transition drill
  • Banded Muscle up
  • Muscle up

Conditioning:

Partner or Solo options:

20 min AMRAP:

  • 100 Double Unders
  • 30 Burpees over DB
  • 20 DB Front Squats
  • 10 Muscle ups/Pull ups

If partner, split reps

1/18/2021

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Warm up – 10 min:

  • 90 sec Rolling Plank
  • 60 sec Close Grip Bar Hang
  • Band series
  • 8 Side Step Ups/Leg @30X1

Strength:

  • Back Squat 3×3-6 – add weight or reps
  • Strict Pull ups 3 x Max w/ 2RIR – add reps to last week

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 100m Row
  • 10 Push ups/Dips
  • 10 Step ups
  • 150m Row
  • 15 Push ups/Dips
  • 15 Step Ups
  • 200m Row
  • 20 Push ups/Dips
  • 20 Step ups
  • etc.

split the reps

1/16/2021

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W.O.D.

Partner or Solo Options

3 sets – 4 min ON/OFF:

  • 100 Double Unders
  • 20 Overhead Squats
  • 100 Double Unders
  • 12 Ring Muscle ups/Burpee pull ups
  • 100 Double Unders
  • 20 DB Snatches
  • 100 Double Unders
  • 12 Bar Muscle Ups/Burpee Pull ups

If partner, split the reps

Pick up where you left off

1/15/2021

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Warm up – 10 min: 

  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Cuban Press
  • 10 Kneeling Straight Arm Band Pull Downs
  • 8 Side Step Ups/leg @30X1

Strength:

  • Front Squat from Floor 3×3-6 – add weight or reps
  • Chest Supported Row 3×10-15 + 15 Band Pull Aparts

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 15/10 Cal Row
  • 7-15 Thrusters
  • 5-15 Pull ups

Alternate rounds

1/13/2021

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Warm up – 10 min: 

  • 10 Nerve floss/side
  • 8 Split squat rock backs/side
  • 10 DF Cuban press
  • Band shoulder series

Strength:

  • Deadlift 3 x 3-6 – add weight or reps
  • Bench Press 3 x 3-6 – add weight or reps
  • Pause Ring Rows 3×10-12

Conditioning: 

4 sets- 90 sec ON/OFF:

  • 50 ft. Walking Lunge
  • 5-20 Toes to Bar
  • Dips/DB Neutral Grip Bench Press for Remainder

1/12/2021

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Skill: 

Handstand

  • Z Press
  • Pike Push ups
  • Wall Walk + Handstand Hold
  • Shoulder taps
  • PVC Assisted Handstand walk
  • Negatives
  • SHSPU

Conditioning: 

Partner or Solo Options

3 sets – 5 min ON/3 min OFF:

6 rounds of the Chief:

  • 3 Power Cleans
  • 6 Push ups
  • 9 Air Squats

then Max calories on a machine for the remainder

Score is # of calories

If partner, alternate rounds

You have the option to add weight to the power cleans each set

1/11/2021

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Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 60 sec Close grip bar hang
  • 1 Arm overhead carry
  • Band series

Strength:

  • Back Squat 3 x 3-6 – add weight or reps
  • Strict Pull ups 3 x 5-15 – add reps

Conditioning: 

Partner WOD – 3 sets each:

  • 5 Strict Press
  • 5 Push Press
  • 10 Front Rack Reverse Lunges
  • 10 Bent Over Rows
  • 50 Double Unders

Alternate rounds

1/8/2021

By: 0

Warm up – 10 min: 

  • 10 Cossacks + 10 Pause Goblet Squats
  • 60 sec Close Grip Bar Hang
  • 1 Arm Overhead Carry
  • Band Series

Strength:

  • Front Squat from Floor 3×6 @3RIR
  • 3 sets: 10-15 Chest Supported Row + 15 Band Pull Aparts

Conditioning: 

Partner or Solo Options

10 min AMRAP:

  • 10 Power Cleans
  • 10 Shoulder to Overhead
  • 10 Pull ups

If Partner – I go, you go style

If you hit 5 rounds, stop and note your time