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9/23/2020

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Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban press
  • Band shoulder series

Strength:

  • Deadlift 10,8,6,4
  • Bench Press 10,8,6,4
  • 1 1/4 Ring rows 3×10

Conditioning: 

15 min EMOM:

  1. 5-20 Dips/Push ups + 10-20 sec Support
  2. 20-50 Double unders
  3. 15 Russian KBS
  4. 30 sec Row
  5. 1 1/4 DB RDL x 8 reps

9/22/2020

By: 0

Skill: 

Toes to Bar

  • Kneeling straight arm pull down
  • Shotguns
  • V-ups
  • Straight leg raise + Pike up
  • Rower pike ups
  • Strict T2B
  • Bar taps
  • Hanging knee raise
  • Toes to bar

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 20 Synchro DB 1 arm shoulder to overhead (10/arm)
  • 20 Synchro DB step ups
  • 20 Synchro Toes to bar
  • 20 Synchro Alternating DB snatch

Split the reps

9/21/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 60 sec Close grip bar hang
  • 10 Powell raise/arm
  • Band series

Strength:

  • Back Squat 10,8,6,4
  • Chest supported row 3×10-15

Conditioning: 

Partner WOD – 15 min AMRAP:

  • 10 Strict Pull ups
  • 20 Push ups
  • 32 Reverse Lunges

After each round, perform a ladder of Devil’s press.  After round 1: 2 devil’s press, after round 2: 4 devil’s press, after round 3: 6 devil’s press, etc.

Split the reps

9/18/2020

By: 0

Warm up – 10 min: 

  • 15 Pause calf raises
  • 10 Cossacks + 10 pause goblet squats
  • 90 sec rolling plank
  • 10 Cuban press

Strength:

  • Front Squat from the floor 3×4
  • 1 arm row 3×10-12/arm

Conditioning: 

Partner Karen

For time:

  • 150 Wall Balls

While one person is performing wall balls, the other is rowing for meters

2 scores: 1) Karen time 2) Total # of meters

9/16/2020

By: 0

Warm up – 10 min: 

  • 10 Nerve floss/side
  • 10 Single leg RDL/Leg
  • 10 DF Cuban press
  • Band shoulder series

Strength:

  • Deadlift 9,7,5
  • Bench Press 9,7,5
  • 1 1/4 Ring Rows 3×10

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 300/200m Row
  • 20 Alternating DB Snatch
  • 10 Dips/Push ups

Alternate rounds

9/15/2020

By: 0

Skill:

Bar Muscle up

  • Kneeling straight arm band pull down
  • Hollow hold
  • Strict toes to bar
  • Bar swing
  • Hips to bar
  • Band + barbell transition drill
  • Banded bar muscle up

Conditioning: 

Partner WOD – For time:

24-18-12

  • Bar Muscle Ups/Toes to Bar
  • Power Cleans

100 Double unders after each round

Split the reps & scale as needed

9/14/2020

By: 0

Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 1 arm Overhead carry
  • 60 sec Close grip bar hang
  • Band series

Strength:

  • Back Squat 9,7,5
  • Bent over row 3×10

Conditioning: 

Partner WOD – For time:

  • 10 Strict press
  • 10 weighted pull ups
  • 50 ft. DB Front rack walking lunge
  • 20 strict press @ lighter weight
  • 20 Strict Pull ups
  • 50 ft. DB Front rack walking lunge
  • 30 Strict Press @ lighter weight
  • 30 Chest to bar pull ups
  • 50 ft. DB Front rack walking lunge
  • 40 Strict press 45/35
  • 40 Pull ups

Split the reps

Scaling options = challenging pull up variation for 5 reps and then progressively decrease difficulty

For example: 5 body weight pull ups – 10 Jumping pull ups w/ slow negative – 15 banded pull ups – 20 ring rows