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6/17/22

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Warm Up:

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squats
  • 8 Split Squat Rock Backs/side
  • 90 sec Rolling Plank

Strength:

  • Front Squat from Floor – Build to a heavy set of 6
  • Pause Calf/Tib Raises 2×15

Conditioning: 

Partner WOD – 2 sets each:

  • 10 Banded Sissy Goblet Squats + 10-20 Walking Lunges
  • 10 Gliding Leg Curls + 10 DB RDL @30X1

Cashout: 

400m Partner Farmer Carry – alternate back and forth until you cover 400m

6/16/22

By: 0

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds;

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

Strength:

  • Incline Bench Press 2×5-8
  • Chest Supported Row 2×10-15

Conditioning: 

6 min EMOM:

  1. 40 sec Shuttle Run
  2. 10 DB Bench Press
  3. 10 Wide Grip Barbell Bent Over Row

Cashout: 

2 sets each:

  • 20-30 sec Chin Over Bar Hold + 10 Lat Prayers
  • 10-20 Tricep Press Down + 10-20 DB Overhead Tricep Extensions

6/15/22

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Skill:

Toes to Bar

  • Lat Prayers
  • Shotguns/V-Ups
  • Strict Hanging Knee Raise
  • Kipping Toes to Bar + Slow Negative
  • Strict Toes to Bar

W.O.D.

Every 3 min for 3 sets:

  • 250/200m Row + 10-20 Toes to Bar
  • 200m Run + 1 Rope Climb or Rope Pull or 100m Ski
  • 50 Double Unders + 3-5 Wall Walks + 50 Double Unders

6/14/22

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Warm Up

10 Nerve Floss/side

then 2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/Leg
  • 8 Side Step Ups/Leg @30X1

Strength:

  • A) Deadlift 2×5-8 – if you hit 8 reps on your first set, add weight next week
  • B) Heels elevated Pause Back Squat 2×10

Conditioning: 

Partner WOD – 2 sets each:

  • 5 Reverse Lunge + Step Up/Leg
  • 20 Russian Kettlebell Swings
  • 20 KB Sumo Deadlifts

Alternate rounds

Cashout: 

Partner Annie

50-40-30-20-10:

  • Double Unders
  • Ab Mat Sit ups

Split the reps

6/13/22

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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:

  • Bench Press 2×5-8 – if you hit 8 reps on your first set, add weight next week
  • Chin ups 2×5-8 – if you hit 8 reps on your first set, add weight next week

Conditioning:

8 min EMOM:

  1. 40 sec Row
  2. 10 DB Strict Press
  3. 10 Pause Ring Rows
  4. 10 Dips

Cashout; 

2 sets each:

  • 10 DB Spider Curls + 10 DB Incline Curls
  • 10 Super ROM Laterals + 10 Upright Rows

6/10/22

By: 0

Warm Up:

2 rounds:

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

Strength:

  • Front Squat – Build to a heavy set of 3
  • 2 sets: 15 Pause Calf/Tib Raises

Conditioning:

3 sets – 2 min ON/OFF:

  • 15/10 Calories on a Machine
  • 12 Front Rack Reverse Lunges
  • Farmer Carry for Remainder in a 50 ft. shuttle

Score is total distance of Farmer Carry

6/9/22

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:

  • Seated Strict Press – Build to a heavy set of 3
  • Pause Ring Rows 3×10

Conditioning:

Partner WOD

2 rounds:

  • 100 Double Unders
  • 40 DB Hang Cleans

2 rounds:

  • 80 Double Unders
  • 30 DB Push Press

2 rounds:

  • 60 Double Unders
  • 20 DB Hang Clean & Jerks

Split the reps

6/8/22

By: 0

Skill:

Bar Muscle Up

  • Lat Prayers
  • Bar Swing
  • Hips to Bar
  • Band Transition Drill
  • Banded Bar Muscle Up

Partner W.O.D.

20 min on a Machine @ sustainable pace

@0:00 and every 2:30, perform

  1. 2-10 Muscle Ups or 10-20 Toes to Bar
  2. 2-6 Wall Walks or 20 Double DB Hang Snatch

Split the reps and time on machine

6/7/22

By: 0

Warm Up:
10 Nerve Floss/side

then 2 rounds:

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

Strength:

  • Deadlift – build to a heavy set of 3

Conditioning:

Partner WOD – For time:

  • 50 Russian Kettlebell Swings
  • 150 ft. Walking Lunges
  • 900 ft. Shuttle Run
  • 150 ft. Walking Lunges
  • 50 Russian Kettlebell Swings

Split the reps