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8/17/2018

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Warm Up: 

10 min:

  • 60 sec Bar Hang Shoulder Shrugs
  • 90 sec Rolling Plank
  • 15 Rocking Hip Flexor Mobs/side
  • 10 Powell Raise/arm

Strength: 

  • KB Front squats 3×10
  • Push Press 3×5
  • Chinese Rows 3×12

Conditioning: 

For Time:

  • 400m Run
  • 20 Overhead Plate Walking Lunges
  • 15 Toes to Bar
  • 500m Row
  • 15 Toes to Bar
  • 20 Overhead Plate Walking Lunges
  • 400m Run

8/15/2018

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Warm Up: 

10 min:

  • 7 Way Hips
  • 10 Nerve Floss/side
  • 30 sec Bottom of Dip Hold/Ring Handcuff stretch
  • 10 Cuban Press

Strength: 

  • Deadlift 3×5, RDL 1×10
  • Bench press 3×5, 1×10
  • Strict Pull Ups 4 x 3-5 w/ 10 sec Hold + Slow Negative

Conditioning:

7 min AMRAP:

  • 10 Alternating DB Snatch
  • 30 Double Unders

8/13/2018

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Warm Up: 

10 min:

  • 8 Side Step Ups/side @40X1
  • 8 Eccentric Ankle Dorsiflexion/side
  • Band Series
  • Tricep Openers

Strength: 

  • Back Squat 3×5, 1×10
  • (1 Arm Press x 5 + 1 Arm Overhead Carry) x 2/side
  • Ring Rows 4×12

Conditioning: 

Partner WOD – 13 min AMRAP:

  • 10 Single Arm DB Hang Clean & Jerk
  • 12 Goblet Step Ups
  • 15/12 Cal Row

Alternate every movement

8/10/2018

By: 0

Note: 

If you are competing in the Ruckus on Saturday and are still planning on working out today, keep it at 80% effort.  Save it for the big show!

W.O.D.

Team WOD

5 min AMRAP:

  • 10/7 Cal Ski
  • 50 Double Unders
  • Push Sled

Rest 5 min

5 min AMRAP:

  • 10/7 Cal Bike
  • 10 Alternating DB Snatch
  • 10 Toes to Bar/Knees to Elbow/Sit ups

Rest 5 min

5 min AMRAP:

  • 10/7 Cal Row
  • 10 Hand Release Push Ups
  • 10 Body weight Walking Lunges