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11/23/21

By: 0

Warm up:

10 Nerve Floss/side then

2 rounds:

  • 10 Single Leg RDL/Leg
  • Band Complex
  • 8 Split Squat Rock Backs/leg
  • 10 DF Cuban Press

Strength:

  • RDL 3×10 @31X1
  • DB Bench Press 3×10 @31X1
  • Pause Ring Rows 3×10

Conditioning:

Partner WOD – 3 sets each:

  • 400m Run/Row
  • 21 Double KB Deadlifts
  • 12 Burpee Pull ups

Alternate rounds

Scale run distance as needed

11/22/21

By: 0

Warm up:

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squats
  • 30 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 1 arm Overhead Carry

Strength:

  • Back Squat 3×10 @31X1
  • Filly Press 3×10/arm
  • Strict Pull ups 3 x Max Reps @30X3

Conditioning:

3 sets – 2 min ON/OFF:

  • 250/200m Row
  • 50 ft. Walking Lunge
  • Hang Power Cleans for Remainder

Score is # of Hang Cleans

11/19/21

By: 0

Warm up:

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 8 Side Step Up/leg @30X1
  • 10-20 Seated Band Leg Curls

Strength:

  • 3 sets: 1 Clean + 3 Front Squats
  • 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 3 sets each:

  • 12 RDL
  • 9 Hang Cleans
  • 6 Front Rack Reverse Lunges/Leg
  • 30 Double Unders

Alternate rounds

11/18/21

By: 0

Warm up:

  • Band Shoulder Series
  • 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 30 sec Handstand Hold

Strength:

  • Push Press – Build to a heavy set of 3
  • 1 Arm Row 3×8-12/arm

Conditioning:

Partner WOD

For time:

  • 200 ft. Sandbag Bear Hug Carry
  • 20 DB Incline Bench Press
  • 20 Weighted Pull ups
  • 200 ft. Sandbag Bear Hug Carry
  • 20 DB Bench Press
  • 20 Strict Pull ups
  • 200 ft. Sandbag Bear Hug Carry
  • 20 DB Floor Press
  • 20 Kipping Pull ups/Band Pull ups

Split the reps

11/16/21

By: 0

Warm up:

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 10 ATG Split Squats/leg
  • 3 DB Snatch/arm – Build up

Strength:

Dead Start Deadlifts – Build to a heavy set of 3

Conditioning:

Partner WOD – 5 sets each:

  • 10/7 Cals on Machine
  • 10-8-6-4-2:
    • Back Squat
    • Step Ups/leg

Alternate rounds

11/15/21

By: 0

Warm up:

2 rounds:

  • Band Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Speed Bench Press

Strength;

  • Pause Bench Press – Build to a heavy set of 3
  • Rest Pause Strict Pull ups – 3 sets: Max reps, rest 30 sec, Max reps

Conditioning:

@0:00:

3RFT:

  • 8 Filly Press/arm
  • 10 Barbell Bent Over Row

@8:00:

3RFT:

  • 10-20 Push ups
  • 12 KB Snatch (6/arm)