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10/16/2020

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Warm up – 10 min: 

  • 15 Pause calf raise
  • 10 Cossacks + 10 Pause goblet squats
  • 90 sec Rolling plank
  • 10 Powell raise/arm

Strength:

  • Front squat from floor 3×3-6 @3RIR
  • Chest supported rows 3×10-15

Conditioning: 

Partner or Solo options

5 sets – 3 min ON/1 min OFF:

  • 3 Power Cleans – increase weight every set of 3 min
  • 6 Push ups
  • 10 Body weight step ups

Pick up where you left off and alternate rounds

10/14/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single leg RDL/Leg
  • 10 DF Cuban press
  • Band shoulder series

Strength:

  • Deadlift 3×5-10 @3RIR (Choose a weight that you can confidently hit for at least 5 reps, but no more than 10, with at least 3 reps in the tank.  Over the next few weeks, you will either add weight or reps to progress this movement.  If you hit all 3 sets for 10 reps, add weight next time.
  • Bench Press 3×5-10 @3RIR
  • Pause Ring Rows 3×10

Conditioning: 

Partner WOD – 3 sets each:

  • 10 Bent over rows
  • 5-20 Dips/Barbell Push ups
  • 20 Reverse lunges

Alternate rounds

10/12/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 60 sec Close grip bar hang
  • 1 Arm overhead carry
  • Band series

Strength:

  • Back squat 3×5-10 @3RIR (Choose a weight that you can confidently hit for at least 5 reps, but no more than 10, with at least 3 reps in the tank.  Over the next few weeks, you will either add weight or reps to progress this movement.  If you hit all 3 sets for 10 reps, add weight next time.
  • Strict Pull ups 3 x Max reps @30X3 (>5 reps)

Conditioning: 

Partner WOD – For time:

24-20-16:

  • DB Power cleans
  • DB Front squats
  • DB Push press

100 ft. Walking lunge after each round

Split the reps

10/9/2020

By: 0

Warm up – 10 min: 

  • 15 Pause calf raises
  • 8 Split squat rock backs/side
  • 10 Cossacks + 10 Pause goblet squats
  • Tricep openers

Strength: 

  • Bulgarian Split squats 3×8/leg
  • Dips 3×5-20
  • Supinated bent over rows 3×10

Conditioning: 

Partner or Solo options:

20 min AMRAP:

  • 5 Power cleans
  • 10 Toes to bar
  • 15 Wall balls

Alternate rounds

10/7/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single leg RDL/Leg
  • 10 DF Cuban Press
  • Band shoulder series

Strength:

  • RDL 3×10 @30X1
  • DB Bench Press 3×10-15
  • Pause Ring Rows 3×10-15

Conditioning: 

Partner WOD – 3 sets each:

  • 20 Deficit Reverse Lunges
  • 10-20 Deficit Push ups on DB’s
  • 10 DB Power Cleans

Alternate rounds