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6/6/22

By: 0

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 – Build to a heavy set of 3
  • Strict Pull ups 3 x Max Reps @30X3

Conditioning:

Partner WOD – For time:

  • 500/400m Row
  • 30 Bench Press
  • 1000/800m row
  • 20 Bench Press
  • 2000/1600m Row
  • 10 Bench Press

Split the reps

6/3/22

By: 0

Warm Up:

Band shoulder series

2 rounds:

  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Yoga Push Up + Spiderman lunge w/ rotation

Strength:

  • Bench Press 2.2 @30X1 – Build to heavy set then,
  • DB Incline Bench Press 2×8-15
  • 3 sets: Max Pause Chest to Bar Strict Pull ups + Max Chin Over Bar Pull ups

Conditioning:

12 min EMOM:

  1. Rope Climb/Pull
  2. 40 sec on Machine
  3. 1-3 Wall Walks + 20-30 sec Handstand Hold
  4. 40 sec Shuttle Run

6/2/22

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 Complex: 2 Pause Front Squats + 2 Front Squats – build to a heavy set
  • Back Squat 2×10
  • 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD

42-30-18:

  • Toes to Bar

120 ft. Walking Lunge after each round

Split the reps

 

6/1/22

By: 0

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

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

Strength:

  • Seated Strict Press – Build to a heavy set of 4, then 1 Arm Press 2×8/arm
  • 3 sets: 8-12 Pause Ring Rows + 3-5 Ring Rows

Conditioning:

Partner WOD

120-100-80-60-40:

  • Double Unders

30-24-18-12-6:

  • Hang Power Cleans

Split the reps

5/30/22

By: 0

Note: 

There will be one class @ 10 am today.  We will be running through heats of Murph until everyone has completed it.  There will be a get together at Riverside park with food and drinks to follow!

W.O.D.

“Murph”

Partner or Solo Options

For time:

  • 1 Mile run
  • 100 Pull ups
  • 200 Push ups
  • 300 Air squats
  • 1 Mile run

Partition as needed

If partner, split the reps

Scale reps/distance as needed

5/27/22

By: 0

Warm Up:

2 rounds:

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

Strength:

  • 2 Pause Front Squat + 1 1/4 Squat + 2 Front Squats – Build to heavy set then
  • Back Squat 1×10
  • 2 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – For Time:

  • 6 Wall Walks
  • 30 Toes to Bar
  • 100 ft. Walking Lunge
  • 6 Wall Walks
  • 24 Toes to Bar
  • 100 ft. Walking Lunge
  • 6 Wall Walks
  • 18 Toes to Bar
  • 100 ft. Walking Lunge

Split the reps

5/26/22

By: 0

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

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

Strength:

  • Seated Strict Press – Build to a heavy set of 5, 1 arm Press 2×10/arm
  • 3 sets: 8-10 Pause Ring Rows + 3-5 Ring Rows

Conditioning:

18 min EMOM:

  1. 40 sec on a Machine
  2. 100 ft. Sandbag Bear Hug Carry
  3. Rope Climb/Pull
  4. 4 Shuttle runs
  5. 100 ft. Farmer Carry
  6. 10-15 Ab Mat Sit Ups