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11/12/21

By: 0

Warm up: 

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 8 Side Step Ups/Leg @30X1
  • 10 Single Leg RDL/Leg

Strength:

4 sets:

  • 1 Clean
  • 4 Front Squats

3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – For Time:

  • 60 Heavy Russian KBS
  • 40 DB Step Ups
  • 20 Banded RDL
  • 60 Seated Hamstring Curls
  • 20 Banded RDL
  • 40 DB Step Ups
  • 60 Heavy Russian KBS

Split the Reps

11/11/21

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 4×5
  • 1 Arm Row 4×8-12/arm

Conditioning:

4 sets – 2 min ON/OFF:

  • 250/200m Row
  • then AMRAP:
    • 5-10 Pull ups
    • 5-10 Push ups/Dips

11/9/21

By: 0

Warm up: 

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 10 ATG Split Squats/Leg
  • DB Snatch x 3/arm – Build Up

Strength:

Dead Start Deadlifts 4×5

Conditioning:

Partner WOD – 3 sets each:

  • 10 Back Squats
  • 20 Body Weight Walking Lunges
  • 30 Double Unders

alternate rounds

 

11/8/21

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 4×5
  • Rest Pause Strict Pull ups 4 sets: go to 1 RIR, rest 30 sec, go to 1 RIR

Conditioning:

For time:

1000/800m Row

then

20-16-12-8-4:

  • DB Push Press
  • Barbell Bent Over Row

then

1000/800m Row

Split the reps

11/5/2021

By: 0

Warm up:

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 8 Side Step Ups/Leg @30X1
  • 10 Single Leg RDL/leg

Strength:

  • 4 sets: 1 Clean + 5 Front Squats
  • 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 3 sets each:

  • 8 Banded RDL
  • 10 Heels-in Ring Leg Curls on Bench
  • 12 Overhead/Front Rack/Farmer Carry Walking Lunges (change lunge loading variation each round)

alternate rounds

11/4/2021

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
  • 10 Banded Speed Press

Strength:

  • Push Press 4×7
  • 1 Arm Row 4×8-12/arm

Conditioning:

5 min AMRAP:

1-2-3-4-5-etc.:

  • Dips/Box Dips
  • Ring Rows/Inverted Row

rest 3 min

5 min AMRAP:

1-2-3-4-5-etc.

  • DB Incline Bench Press
  • Lat Prayer + Strict Banded Chest to Bar Pull up

11/3/2021

By: 0

Warm up:

Sled Push Relay

Skill:

Handstand

  • Z Press
  • Plank Shoulder Taps
  • Pike Push ups
  • Wall Walk + Handstand Hold
  • Shoulder Taps
  • PVC Assisted Handstand Walk
  • Handstand Walk

Conditioning:

3 sets – 1 min ON/OFF:

  • 1-3 Wall Walks/10 Plate Ground to Overhead + Double Unders remainder
  • 1-2 Rope Climbs/1 Rope Pull + Box Jump Step Downs/Step Ups for remainder
  • 5-15 Toes to Bar + Bike/Run/Ski for remainder
  • 6 Lateral Burpees Over Rower + Row remainder

11/2/2021

By: 0

Warm up:

10 Nerve Floss/side

then 2 rounds:

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

Strength:

  • Dead Start Deadlifts 4×7

Conditioning:

Team of 3 WOD :

3 sets:

  • 10 Barbell Reverse Lunges (5/Leg)
  • 10 Back Squats

then

Accumulate 150 Heavy Russian Kettlebell Swings

1 person working at a time