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8/9/22

By: 0

Warm Up:

10 Nerve Floss/side

then 2 rounds:

  • 15 Seated Leg Curl
  • 10 Single Leg RDL/Leg
  • 8 Split Squat Rock Backs/side

Strength:

  • RDL 3×5-8 – increase load/reps
  • Bulgarian Split Squats 3×8-12/Leg – increase load/reps

Conditioning:

3 sets – 2:30 ON/OFF:

  • 500/400m Row (Under 2 min to complete)
  • 1 1/4 Goblet Squats for Remainder

8/8/22

By: 0

Warm Up:

Band shoulder series

then 2 rounds:

  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Bent Over Med Ball Slam
  • 15 Rocking Hip Flexor Mob/side

Strength:

  • Pause Bench Press 3×5-8 – increase load/reps
  • Strict Pronated Pull Ups 3×5-8 – increase load/reps

Conditioning:

Partner WOD – 3 sets:

Partner 1) 200-400m Run

Partner 2)

  • 10 DB Strict Press
  • 10 Chest Supported Rows
  • 10 Floor Press
  • 10 High Ring Rows

Switch stations when both partners finish

8/5/22

By: 0

Warm Up

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 10 Cossacks + 10 Pause Goblet Squats
  • 90 sec Rolling Plank

Strength:

  • Mid Thigh Hang Power Clean 1×3
  • Below Knee Hang Power Clean 1×3
  • Power Clean 1×3
  • Back Squat 3×5-8 – increase load/reps

Conditioning:

Partner WOD

For time:

  • 40 KB Walking Lunges
  • 42 KB Deadlifts
  • 42 Toes to Bar
  • 40 KB Walking Lunges
  • 30 KB Deadlifts
  • 30 Toes to Bar
  • 40 KB Walking Lunges
  • 18 KB Deadlifts
  • 18 Toes to Bar

Split the reps

8/4/22

By: 0

Warm up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

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

Strength:

  • Strict Press 3×5-8 – increase load/reps
  • Supinated Bent Over Rows 3×8-12 – increase load/reps

Conditioning:

3 sets – 90 sec ON/OFF:

  • 20-30 sec Chin Over Bar Hold
  • 10-20 Ring Push ups
  • Row Remainder

3 sets – 90 sec ON/OFF:

  • 3-5 Strict Pull ups @30X1
  • 20-30 sec Ring Plank
  • Row Remainder

8/3/22

By: 0

Skill:

Strict Ring Muscle Up

  • Feet Assisted Muscle Up on Low Rings
  • Band Transition Drill
  • Holds/Negatives
  • Ring Thing
  • Strict Muscle Up

Conditioning:

Partner WOD

10-8-6-4-2:

  • Muscle Up or Burpee Pull up

20-16-12-8-4:

  • 50 ft. Shuttle Run

40-32-24-16-8:

  • Step Ups

Split the reps

8/2/22

By: 0

Warm Up:

10 Nerve Floss/side

then 2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/Leg
  • 8 ATG Split Squats/leg

Strength:

  • A) RDL 3×5-8 – increase load/reps
  • B) Bulgarian Split Squats 3×8-10/leg – increase load/reps

Conditioning:

Partner WOD – 3RFT:

100-75-50:

  • Double Unders

30-20-10:

  • Kettlebell Swings

9-7-5:

  • Front Squat

I go, you go style

8/1/22

By: 0

Warm Up:

Band shoulder series

then 2 rounds:

  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Bent Over Med Ball Slam
  • 15 Rocking Hip Flexor Mob/side

Strength:

  • Pause Bench Press 3×5-8 – increase load/reps
  • Pronated Pull ups 3×5-8 – increase load/reps

Conditioning:

Partner WOD

12-10-8:

  • DB Incline Bench Press
  • Chest Supported Row

*200m Run after each round

alternate rounds

7/29/22

By: 0

Warm Up:

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 10 Cossacks + 10 Pause Goblet Squats
  • 90 sec Rolling Plank

Strength:

  • A) Mid Thigh Hang Power Clean 1×4
  • B) Below Knee Hang Power Clean 1×4
  • C) Power Clean 1×4
  • D) Back Squat 3×5-8 – increase load/reps

Conditioning:

Partner WOD:

30-20-10:

  • Deadlift

*40 Walking Lunges after each round

Split the reps