Game:
Class choice
Conditioning:
2 sets – 1 min ON/OFF @ Sustainable pace
- Row
- Burpees
- Bike/Ski
- Double unders
- Run
2020 09 23
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:
- 5-20 Dips/Push ups + 10-20 sec Support
- 20-50 Double unders
- 15 Russian KBS
- 30 sec Row
- 1 1/4 DB RDL x 8 reps
2020 09 22
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
2020 09 21
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
2020 09 20
W.O.D.
Build your own EMOM:
20 min EMOM:
- Gymnastics
- Cardio
- Gymnastics
- Cardio
Gymnastics choices:
- Muscle ups
- Pull ups
- Toes to bar
- Handstand walk
- Dips
- Push ups
- GHD sit ups
Cardio choices:
- Run
- Bike
- Ski
- Row
- Double unders
- Burpees
- Box jumps
2020 09 18
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
2020 09 17
Game:
Class choice
Conditioning:
20 min @ easy pace:
- 200m Row/Run
- 12 Body weight step ups
- Alternate between laps of:
- Farmer carry
- MIxed rack (suitcase + front rack)
- Mixed rack (suitcase + overhead)
- Mixed rack (front rack + overhead)
- Double overhead carry
2020 09 16
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
2020 09 15
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
2020 09 14
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
2020 09 13