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12/7/21

By: 0

Warm up: 

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 8 Side Step ups/leg @30X1
  • 5 Box Jumps

Strength:

4 sets: 3 Power Cleans + 8 Deadlifts

Conditioning:

10 min AMRAP:

  • 1-3 Wall Walks/6 Plate Ground to Overhead
  • 4 Step Ups
  • 1-3 Wall Walks/6 Plate Ground to Overhead
  • 8 Step Ups
  • 1-3 Wall Walks/6 Plate Ground to Overhead
  • 12 Step Ups
  • etc.

12/6/21

By: 0

Warm up: 

2 rounds:

  • Band Shoulder Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Lying Med Ball Chest Pass

Strength:

  • Bench Press 4×7
  • Strict Pull ups 4 sets: Go to 2RIR

Conditioning:

Partner WOD – 3 sets each:

  • 10 Bent Over Row
  • 8 DB Press
  • 6 DB Push Press
  • 40 Double Unders
  • 20 sec Chin Over Bar Hold

Alternate rounds

12/2/21

By: 0

Warm up:

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 10 Pause Goblet Squats
  • 10 Single Leg RDL/Leg

Strength:

  • 4 sets: 4 Front Squats + 5 Back Squats
  • 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 3 sets each:

  • 10 Foam Roller Leg Curls
  • 10 Walking Lunges
  • 10 DB RDL
  • 10 Walking Lunges

alternate rounds

12/1/21

By: 0

Warm Up

  • Shoulder series
  • 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 1 Arm Overhead Carry

Strength:

  • Shoulder to Overhead 4×9
  • Chest Supported Row 4×10-15

Conditioning:

5 min AMRAP;

  • 5 Pull Ups
  • 30 Double Unders
  • 1 Wall Walk

rest 5 min

5 min AMRAP:

  • 100 ft. Farmer Carry
  • 10 DB Floor Press
  •  10 Ring Rows

11/30/21

By: 0

Warm up:

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 8 Side Step Ups/Leg @30X1
  • 5 Box Jumps

Strength:

  • 4 sets: 5 Power Cleans + 10 Deadlifts

Conditioning:

Partner WOD – 12 min AMRAP:

  • 10 Double Unders
  • 4 Reverse Lunge + Step Up (2/side)
  • 20 Double Unders
  • 8 Reverse Lunge + Step Up (4/side)
  • 30 Double Unders
  • 12 Reverse Lunge + Step Up (6/side)
  • etc.

Alternate rounds

11/29/21

By: 0

Warm up:

2 rounds:

  • Band Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban press
  • 5 Bent Over Med Ball Slam

Strength:

  • Bench Press 4×9
  • Strict Pull ups 4 sets: Go to 3RIR

Conditioning:

Partner WOD – For time:

  • 1000/800m Row/Ski

then

30-24-18:

  • Dips/Push ups
  • DB Bent Over Row

then

  • 1000/800m Row/Ski