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11/11/2019

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Warm up – 10 min: 

  • 8 Side Step Ups/Leg @40X1
  • 60 sec Close Grip Bar Hang
  • Band Series
  • 1 Arm Overhead Carry

W.O.D.

For Quality:

10-8-6-4-2

  • Back Squat
  • Strict Pull ups
  • DB Strict Press

All sets must be unbroken.  Rest as needed.

Use same weight across for all 5 sets.  Share weights as much as possible.

11/6/2019

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg Bench Hamstring Curls/Leg
  • 10 DF Cuban Press
  • Band Shoulder Series

Strength: 

  • Deadlift 10,8,6,4
  • Bench Press 10,8,6,4
  • Ring Rows 4×10

Conditioning; 

4 sets – 2 min ON/OFF:

  • 250/200m Row
  • 1 Farmer Carry Lap
  • Handstand Hold or Ring Plank or Front Leaning Rest for remainder

11/4/2019

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 90 sec Rolling plank
  • 8 Side Step Ups/side @40X1
  • Band Series

Strength: 

  • Back Squat 10,8,6,4
  • Chest Supported Row 4 x 10-15

Conditioning: 

Partner WOD – 3 sets each:

  • 21/18 Cal Row
  • 15/10 Push ups – Scale up by adding a band or doing ring push ups or dips if you can easily do this unbroken
  • 9 Reverse Lunges/Leg

Alternate rounds