Blog Search

6/14/2021

By: 0

Warm up – 10 min: 

  • 10 Hip Windshield Wipers + Hip Lift
  • 60 sec Close Grip Bar Hang
  • 10 RNT Split Squat/leg
  • Wall Walk + 20-60 sec Handstand Hold

Strength:

  • Back squat 3×5 @33X1
  • 3 sets: 1 Arm Press x 10 + Overhead Carry
  • Strict Pull ups 3 x Max Reps @30X3

Conditioning:

3 sets – 2 min ON/OFF:

  • 10 Bent Over Rows
  • 5-15 Dips
  • Body Weight Walking Lunges for Remainder

6/12/2021

By: 0

W.O.D.

Teams of 2-3:

Every :50 sec for 6 sets:

  • 1 Snatch or Clean & Jerk
  • After Last round, perform AMRAP of Double Unders in :50

then

Partner WOD:

30-20-10:

  • Synchro Light Deadlifts
  • Synchro Bar Facing Burpees

rest 5 min

30-20-10:

  • Synchro Light Thrusters
  • Synchro Pull Ups

Scaling option = Split the reps

6/11/2021

By: 0

Warm up – 10 min: 

  • 15 Pause Calf/Tib Raises
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 x 1/2 Kneeling 1 Arm Bottoms Up KB Press/arm
  • 10 Reverse Step Ups/side

Strength:

3 sets:

  • 3 Deadlifts
  • 2 Hang Cleans
  • 1 Shoulder to Overhead

W.O.D.

Partner WOD – 3RFT:

  • 400m Run or 500/400m Row Together
  • 30 Front Squats – Split the Reps

Alternate Rounds

6/9/2021

By: 0

Warm up – 10 min: 

  • 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec Hold/side
  • 15 Rocking Hip Flexor Mob/side
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Band Hamstring Curls Cluster Set – One set: 15-30 Reps, rest 30 sec, Max reps, rest 30 sec, Max reps

then

  • RDL 3×10 @30X1 – add 5-10 pounds from last week if possible
  • DB Incline Bench Press 3×8-15
  • 1 1/4 Ring Rows 3×10

Conditioning:

Partner WOD – 3 sets:

  • Dips x Max Reps – 1 immediately into Barbell Push ups x Max Reps – 1
  • 10 Bulgarian Split Squat/Leg
  • 20-50 sec Chin Over Bar Hold + 20-30 sec Hollow Hold

I go, You go

6/8/2021

By: 0

Skill: 

Bar Muscle Up

  • Straight Arm Band Pull Down
  • Strict Toes to Bar/Knees to Elbow
  • Bar Swing
  • Hips to Bar
  • Banded Transition Drill
  • Banded Bar Muscle Up
  • Bar Muscle Up

W.O.D.

Partner WOD – For time:

1 Round:

  • 240 Double Unders/Singles
  • 12 Muscle Ups/Toes to Bar x 2

immediately into 2 Rounds:

  • 120 Double Unders/Singles
  • 6 Muscle Ups/Toes to Bar x 2

immediately into 3 Rounds:

  • 80 Double Unders/Singles
  • 4 Muscle Ups/Toes to Bar x 2

Split the Reps

6/7/2021

By: 0

Warm up – 10 min: 

  • 10 Hip Windshield Wipers + Hip Lift/side
  • 60 sec Close Grip Bar Hang
  • 1 Arm Overhead Carry
  • 8 RNT ATG Split Squat/Leg

Strength: Last week before Deload!

  • Back Squat 3×5-10 – add 5-10 pounds from last week if possible
  • 3 sets: 8-12 DB Strict Press + 3-5 DB Push Press @30X1
  • Strict Pull Up Mechanical Drop Set – 3 sets: #.#.#

Conditioning:

Partner WOD – 3 sets:

  • KB Combo Bench Press x 8 reps (1 rep = Left arm + Right Arm + Both)
  • 10 Barbell Bent Over Row
  • 20 Goblet Step Ups

I go, you go

6/5/2021

By: 0

W.O.D.

Team of 2-3:

Every :50 for 6 sets:

  • 1 Snatch or Clean & Jerk

After last round, perform max set of Double Unders

then

3RFT:

  • 5 Muscle ups/Pull ups
  • 9 Hang Cleans
  • 7 Push Jerks
  • 50 Double Unders

Rest until 15:00, then

For Time:

  • 15 Muscle Ups/Pull ups
  • 27 Hang Cleans
  • 21 Push Jerks
  • 150 Double Unders

6/4/2021

By: 0

Warm up – 10 min: 

  • 10 Nerve Floss/side + 5 Single Leg Glute Bridge w/ 5 sec hold/side
  • 8 ATG Split Squat/leg
  • 10 DF Cuban Press
  • Shoulder Series

Strength:

  • Cluster set of Band Hamstring Curls – One set: 15-30 reps, rest 30 sec, Max Reps, rest 30 sec, Max reps

then

  • RDL 3×10 @30X1 – add 5-10 pounds from last week if possible
  • DB Incline Bench Press 3×8-15
  • 1 1/4 Ring Rows 3×10-15

Conditioning: 

Partner WOD – 10 min AMRAP:

  • 10 Toes to Bar
  • 20 KB Deadlifts
  • 100 ft. Walking Lunge
  • 20 Toes to Bar
  • 30 KB Deadlifts
  • 100 ft. Walking Lunge
  • 30 Toes to Bar
  • 40 KB Deadlifts
  • 100 ft. Walking Lunge
  • etc.

Split the Reps