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11/14/2018

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Warm up – 10 min: 

  • 10 Single Leg RDL/Leg
  • 10 Nerve Floss/side
  • 8 Split Squat Rock Backs/side
  • 10 DB Cuban Press + 10 Rear Delt Raise

Screen: 

Toe Touch

Strength: 

  • Deadlift 3×8
  • Bench Press 3×8
  • Ring Rows 3×15

Conditioning: 

12 min EMOM:

  1. 12 Front Rack Reverse Lunges
  2. 1-2 Rope Climbs/1 Rope Pull
  3. 10 DB Incline Bench Press
  4. 15 Russian KBS

11/12/2018

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Warm up -10 min: 

  • 60 sec Close Grip Bar Hang
  • 8 Side Step Ups/Leg @40X1
  • Band Series
  • 20 Band Face Pulls + 10 Band Straight Arm Band Pull Downs

Screen: 

  • Heel to butt
  • Overhead

Strength: 

  • Back Squat 3×8
  • 3 sets: (1 Arm Press x 5 + Overhead Carry) x 2
  • Chin ups/Assisted Ring Pull ups 3  Max Reps @30X3

Conditioning: 

“Baseline”

For Time:

  • 500m Row
  • 40 Air squats to Box
  • 30 Sit ups
  • 20 Push Ups
  • 10 Pull ups

11/9/2018

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Warm Up – 10 min: 

  • 10/10 Calf Raise w/ hold
  • Tricep Openers
  • 8 Side Step Ups/Leg @40X1
  • 10 DB Cuban Press + 10 Rear Delt Raise

Strength: 

  • Front Squat 5×2 – Build up
  • Chest Supported Row 4×10

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 5 Pull ups
  • 10 Push ups
  • 20 Body weight walking lunges

11/7/2018

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 PVC Pass Throughs + 30 sec Archer stretch/side
  • Band Series
  • 10-15 DB Side plank rotations/side

Strength: 

  • Deadlift 4×7
  • Bench Press 4×7
  • Ring Rows 4×12

Conditioning: 

3 sets – 45 sec ON/OFF:

  • Farmer Carry
  • Band Good Mornings
  • Sandbag Bear Hug Carry
  • DB Glute Bridge

11/6/2018

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Skill: 

Bar Muscle Ups

If you don’t have 3 strict pull ups:

  • PVC + Band hollow pull down 3×10-15
  • Chin over bar hold 3 x 20-30 sec
  • Shotguns/dead bugs 3×15-20

If you have 3+ strict pull ups, but no muscle ups:

  • Bar taps 3×10
  • Bar swing + knee raise 3×5
  •  Bench + box muscle up transition drill 3 x max reps
  • Banded bar muscle up

If you do have bar muscle ups:

5 min EMOM:

  • 2-3 Bar Muscle ups

Conditioning: 

4 sets – 3 min ON/OFF:

  • 3 Power Cleans
  • 3-5 Bar Muscle ups/4 Burpee Pull ups
  • 40 Double Unders