Skill:
Strict Ring Muscle up
- Self spotted muscle up
- Band transition drill
- False grip ring pull ups
- Negatives
- Ring Thing
- Strict Muscle up
Conditioning:
20 min EMOM:
- 15/10 Cal Row
- 20-60 Double unders
- 1-10 Muscle ups/Pull ups
- Rest
2020 10 05
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 @33X1
- Strict Pull ups 3 x Max Reps @30X3
Conditioning:
Partner WOD – 3 sets each:
- 200m Run/Row
- 10 DB/KB Push press
- 10 DB/KB Front rack walking lunges
- 10 DB/KB Front squats
alternate rounds
2020 10 04
W.O.D.
5 sets – 2 min ON/OFF:
- 20 Alternating DB Snatch
- 10 Burpee Box Jump Overs
- Muscle Ups/Pull ups for remainder
2020 10 02
Warm up – 10 min:
- 15 Pause calf raise
- 60 sec Close grip bar hang
- 10 Cossacks + 10 Pause goblet squats
- 90 sec Rolling plank
Strength:
- Front squat from floor 3×2
- Chest supported row 3×10-15
Conditioning:
Partner WOD – 20 min AMRAP:
- 4 DB Thrusters
- 6 Toes to Bar
- 24 Double Unders
alternate rounds
2020 10 01
Game:
Class choice
Conditioning:
2 sets – 90 sec ON/OFF:
- Row 250/200m + Handstand hold/walk for remainder
- Run 200m + Russian KBS for remainder
- 10 Cal Ski/Bike + Ab mat sit ups for remainder
2020 09 30
Warm up – 10 min:
- 10 Nerve floss/side
- 15 Rocking hip flexor mob/side
- 10 DF Cuban press
- Band shoulder series
Strength:
- Deadlift 9,7,5,3
- Bench Press 9,7,5,3
- Pause Ring Rows 3×10
Conditioning:
12 min EMOM:
- 10 Back rack reverse lunges
- 5-20 Dips/Push ups
- 3 Sandbag cleans over shoulder
- 10 KB gorilla rows
2020 09 29
Skill:
Rope Climb
Conditioning:
Strict Nicole
20 min AMRAP:
- 400m Run
- Max Strict Pull ups
Score is total # of strict pull ups
Scale run as needed
2020 09 28
Warm up – 10 min:
- 60 sec Close Grip Bar Hang
- 1 Arm Overhead Carry
- Band series
- 8 Side Step Ups/Leg @40X1
Strength:
- Back Squat 9,7,5,3
- Bent Over Row 3×10-12
Conditioning:
Partner WOD – 3RFT:
- 40 Goblet Step ups
- 30/20 Cal Row
- 20 DB Hang Clean & Jerks
split the reps
2020 09 27
Partner WOD
7 min AMRAP:
4-8-12-16-20-etc.
- Muscle Ups/Burpee Toes to Bar
- Power snatch
rest 3 min
7 min AMRAP:
4-8-12-16-20-etc.
- Chest to Bar Pull ups
- DB Snatch
Split the reps
2020 09 25
Warm up – 10 min:
- 15 Pause calf raises
- 10 Cossacks + 10 Pause goblet squats
- 8 Side step ups/leg @40X1
- 10 Rear delt raise + 10 Bent over DB face pulls + 10 DB upright rows
Strength:
- Front squat from floor 3×3
- 1 Arm row 3×10-15/arm
Conditioning:
Partner WOD – For time:
10-8-6-4-2
- Power cleans
50-40-30-20-10
- Wall Balls
Split the reps
2020 09 24