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10/25/2017

By: 0

Warm Up: 

10 min:

  • 10 Single Leg Box Ham Curls/Leg
  • 30-60 sec Handstand Hold
  • 1 Arm High Pull x 10/arm
  • 5-10 Strict T2B

Strength:

  • Barbell Single Leg RDL/Leg
  • DB Z Press 3×10
  • 3 sets: Supinated Bent Over Row x 10, immediately into 20 Band Pull Aparts

Conditioning:

10 min AMRAP:

  • 5 DB Hang Clean & Jerks
  • 10 DB Step Ups
  • 200m Run

10/23/2017

By: 0

Warm Up: 

10 min:

  • 8 Split squat rock backs/side
  • 10 DB Side lying external rotations/side
  • Tricep openers
  • 30 sec Starfish side plank/side w/ rotation

Strength: 

  • DB Bulgarian split squats 3×8/leg @30X1
  • Strict ring pull ups – accumulate 20 reps @30X3
  • Deficit push ups 3×10-15 @30X1

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 10 DB Snatch right arm
  • 10 1 Arm DB overhead reverse lunge right arm
  • 10 DB Snatch left arm
  • 10 1 Arm DB overhead reverse lunge left arm

10/20/2017

By: 0

Warm Up: 

10 min:

  • 7 way Hips
  • 10 Powell Raise in External Rotation/side
  • KB Sotts Press x 10/side
  • 60 sec Bar Hang Shoulder Shrugs

Strength:

  • Back Squats 3×5 @33X1
  • DB Incline Bench 3×10
  • 3 sets: 10 Supinated Bent Over Row + 20 Band Pull Aparts

Conditioning: 

20 min AMRAP:

Partner 1:

  • 5 DB Press
  • 5 DB Push Press
  • 5 DB Push Jerks
  • 10 Pull Ups
  • 15 KBS

Partner 2:

  • 400m Run

When partner 2 gets back from the run, switch partners & pick up where the other partner left off

10/18/2017

By: 0

Warm Up: 

10 min:

  • 10 Single Leg Box Ham Curls/Leg
  • 8 Goblet Kossacks/side
  • 10 Band Lat Pull Downs + 10 Band external rotations/side
  • Tricep Openers

Strength:

  • Barbell Single Leg RDL 3×8/Leg
  • Banded 1 Arm DB Press 3×10/arm
  • Renegade Rows 3×20 (no push up)

Conditioning: 

3 sets – 3 min ON/OFF:

  • Row 30/20 Cals
  • 10 KB Deadlifts
  • Wall Balls for Remainder

*Score is total # of Wall Balls

10/16/2017

By: 0

Warm Up: 

10 min:

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 DB Side Plank Rotations/side
  • 10 PVC/Barbell Overhead Squats @33X1
  • 1 Arm High Pull x 10/arm
  • 20-30 sec Bottom of Dip Hold

Strength: 

  • DB Bulgarian Split Squat 3×8/Leg @30X1
  • Dips – Accumulate 25 Reps @20X2
  • Strict Pull Ups – Accumulate 25 reps @40X1

Conditioning:

Partner WOD – 12 min AMRAP:

  • 7 DB Squat Clean Thrusters
  • 35 Double Unders