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5/10/2019

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 8 Split Squat Rock Backs/side
  • 60 sec Close Grip Bar Hang
  • Band Series

Strength: 

  • Front Squat 5-3-1
  • Supinated Bent Over Row 3×10

Conditioning: 

Partner WOD – 14 min AMRAP:

  • 100 ft. DB Front Rack Lunge
  • 32 Toes to Bar
  • 16 DB Power Cleans
  • 100 ft. DB Front Rack Lunge
  • 16 Bar Muscle Ups
  • 16 DB Power Cleans

split the reps

5/8/2019

By: 0

Warm Up – 10 min: 

  • 10 Nerve Floss/side
  • 8 Single Leg RDL/Leg
  • Tricep Openers
  • 10 DB Cuban Press + 10 Rear Delt Raises

Strength: 

  • Deadlift 9-7-5-3
  • Bench Press 9-7-5-3
  • Ring Rows 4×12

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 24 KB Snatch/DB Hang Snatch (6/arm/person)
  • 100 Double Unders

Split the reps

5/6/2019

By: 0

Warm up – 10 min: 

  • 1 Arm High Pull x 10/arm + Overhead carry
  • 5 Sandbag Bear Hug Squats + Carry x 2
  • 15 Rocking Hip Flexor Mob/side
  • 90 sec Rolling Plank w/ Starfish side plank

Strength: 

  • Back Squat 9-7-5-3
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 3RFT:

  • 1000/800m Row
  • 20 Clean & Jerks

Split the work

 

5/3/2019

By: 0

Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks/side
  • Shoulder Band Series
  • 20 Straight arm band pull down + 20 face pulls + 20 band pull aparts

Strength: 

  • Front Squat 6,4,2
  • Supinated Bent Over row 3×10

Conditioning: 

3 sets – 3 min ON/OFF:

  • 3 Power Cleans
  • 6 Deadlifts
  • 12 Wall Balls
  • 30 Double Unders

5/1/2019

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Warm up – 10 min:

  • 8 Cross Body Single Leg RDL/Leg
  • 1 Arm Overhead Carry
  • 10 DB Cuban Press + 10 Rear Delt Raise
  • 8 Split Squat rock backs/side

Strength: 

  • RDL 10-8-6-4
  • Bench Press 10-8-6-4
  • Pause Ring Rows 4×10

Conditioning: 

Partner WOD – 2RFT:

  • 40 Alternating DB Snatch
  • 100 ft. DB Walking Lunge
  • 40 Single Arm DB Hang Clean & Jerk
  • 100 ft. DB Walking Lunge

Split the work

4/30/2019

By: 0

Skill: 

Not for time:

Accumulate the following:

  • 10 Ring Muscle Up Negatives/Ring Support + Negative
  • Accumulate 2 min in Hollow Hold
  • 2 min Handstand hold/10 Handstand negatives

W.O.D.

5 sets – 90 sec ON/OFF:

  • 200/150m Row
  • 15 KBS
  • Toes to Bar for remainder

Score is # of Toes to Bar

Alternate every round