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2/8/2019

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Warm Up – 10 min: 

  • 10 Pause Goblet squats + 10 Kossacks
  • 20-30 sec Bottom of Dips Hold/Ring Handcuff Stretch
  • Tricep Openers
  • 60 sec Close Grip Bar Hang

Strength: 

  • Pause Front Squats 3×3
  • Strict Pull Ups 3 x Max Reps @30X3
  • Dips 3 x Max Reps @30X3

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 5 Power Cleans
  • 10 Toes to Bar/Hanging Knee Raise/Sit ups
  • 15 Wall Balls

Alternate every round

2/7/2019

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Game: 

  • Rowling w/ Burpee Penalty

W.O.D.

20 min @80% effort:

  • 10/7 Cal Row
    20 Body weight step ups
    10/7 Cal Bike
    100 ft. Sandbag Bear hug Carry
    10/7 Cal Run
    30 sec Handstand Hold
    10/7 Cal Ski
    30 sec Chin over Bar Hold/Top of Ring Row
    30 Double Unders
    30 sec Hollow Hold
    20 Ball Slams
    100 ft. Slow Farmer Carry

2/6/2019

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Warm Up – 10 min: 

  • 10 Nerve Floss/side
  • Shoulder Band Series
  • 4 Way Hips
  • 5 Inchworm Push ups

Strength: 

  • Trap Bar Deadlifts 3×5
  • Close Grip Bench Press 3×5 @40X1
  • Pause Ring Rows 3×10

Conditioning: 

Baseline

For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push ups
  • 10 Pull ups

If your PR is under 4 minutes, do 2 rounds for time

2/5/2019

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Skill: 

Bar Muscle Ups – 15 min – rotate between stations:

  • Straight Arm Band Pull Down
  • Bench Hollow Rock + Box Press Out
  • Band Transition Drill
  • Banded Bar Muscle up
  • Bar Muscle Ups

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 3 Bar Muscle Ups/Burpee Pull ups
  • 6 DB Devil’s Press
  • 9/7 Cals on a Machine

Alternate every round

2/4/2019

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Warm Up – 10 min: 

  • 10 Spiderman Crawl w/ Rotation
  • 1 Arm High Pull x 12/arm + Overhead Carry
  • 8 Split Squat Rock Backs/side
  • 8 Eccentric Ankle Dorsiflexion/side

Strength: 

  • Back Squat 3×5 @40X1
  • DB Push Press 3 x 8-10 @40X1
  • Dead Start 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 3 sets each:

  • 10 DB Thrusters
  • 50 ft. DB Walking Lunge
  • 50 Double Unders/100 Singles

Alternate every round

2/2/2019

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W.O.D.

Partner 17.2

20 min AMRAP:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Split the reps

2/1/2019

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Warm up – 10 min: 

  • 1 Arm Thruster x 5 + Overhead Carry
  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 PVC Pass Throughs + 30 sec Archer Stretch/side
  • 90 sec Rolling Plank

W.O.D.

“Wolverine”

3 sets – 1 min stations:

  • Thrusters
  • Power Cleans
  • Bar Facing Burpees
  • Pull Ups
  • Bike/Run/Row for Cals
  • Rest

To succeed in this workout, like Wolverine, you must recover quickly and keep coming back for more!

1/30/2018

By: 0

Warm Up – 10 min: 

  • 10 Nerve Floss/side
  • 4 Way Hips
  • 10 DB Cuban Press + 10 Rear Delt Raise
  • 5 Inchworm Push ups

Strength: 

  • Deadlift 4×4
  • Bench Press 4×4
  • Ring Rows 4×10

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 5 DB Power Cleans
  • 10 Hand Release Push ups
  • 15 Air Squats

Partners alternate every round