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10/5/2020

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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

10/2/2020

By: 0

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

9/30/2020

By: 0

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:

  1. 10 Back rack reverse lunges
  2. 5-20 Dips/Push ups
  3. 3 Sandbag cleans over shoulder
  4. 10 KB gorilla rows

9/25/2020

By: 0

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