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11/5/2018

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Warm Up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
  • 20 Face Pulls + 20 Band Pull Aparts

Screens:

  • Heel to Butt
  • Overhead

Strength: 

  • Back squat 4×7 – try to match the weight that you used last week for sets of 6
  • Chin ups/Assisted Ring Pull ups 4 x max reps @30X3
  • 3 sets: (1 Arm Press x 5 + Overhead Carry) x 2

Conditioning: 

Partner WOD – I go, You go style:

  • 12-9-6-3
    • Dips/Ring Push ups/DB Neutral Grip Bench Press
    • 1 Arm Row/arm
    • Bulgarian Split Squats/Leg

11/2/2018

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Screen: 

  • Ankle
  • Front Rack
  • Heel to Butt

Warm Up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • Tricep Openers
  • 20-30 sec Bottom of Dip Hold
  • 8 Goblet Kossack Squats/side

Strength: 

  • Front Squat 5×3
  • Incline Chest Supported Row 4×12

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 5 Pull Ups
  • 7 Dips/Push ups
  • 9 KBS
  • 200m Run
  • 50 Double Unders

Alternate every movement

10/31/2018

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Screen: 

  • Toe Touch – RDL
  • Prone Heel to Butt – Step ups

Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 8 Split squat rock backs/side
  • Band series w/ good mornings
  • 30 sec Ring Handcuff stretch

Strength: 

  • Deadlift 4×6
  • Bench Press 4×6
  • 1 Arm Row 4×10/arm

Conditioning: 

Partner WOD – 3 sets each:

  • 10 DB Hang Clean & Jerk
  • 15 Ring Rows
  • 5 DB Forward + Reverse Lunges/Leg

10/30/2018

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Skill: 

Ring Muscle Ups

  • If you don’t have 3 strict pull ups accumulate 2 min hold:
    • Ring support/Ring plank
    • Chin over bar hold/Top of RR
    • Practice with Ring Thing
  • If you have 3 strict pull ups, but not muscle ups, accumulate 10 Ring Muscle Up negatives
  • If you have strict Ring Muscle Ups, practice kipping Ring Muscle Ups

Conditioning: 

3 sets – 4 min ON/OFF:

  • 2-4 Muscle Ups/3 Burpee Pull ups
  • 10 Alternating DB Snatch
  • 200m Row/Ski/Run or 0.25 mile Bike

10/29/2018

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Screen 

  • Heel to Butt – box squat
  • Overhead – landmine press

Warm Up – 10 min: 

  • 60 sec Close Grip Bar Hang
  • 1 Arm Press x 5 + Overhead Carry x 2
  • 8 Side Step ups/Leg @40X1
  • 30 Face Pulls + 10 Band Pass Throughs

Strength: 

  • Back Squat 4×6
  • Strict Press 4×6
  • Strict Chin ups – accumulate 30 reps
    • If you don’t have 3 strict pull ups, accumulate 15 Chin up negatives as slow as possible
    • If you have 10+ strict chin ups, add weight

Front Squat 4×4

Dips/Close grip bench press – accumulate 30 reps

-If you have 10+ dips, add weight

Conditioning: 

3 sets – 30 sec ON/OFF:

  • Bent Over Rows
  • Goblet Step Ups
  • Ring Push ups/Bar Push ups
  • Hollow Hold

10/26/2018

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Screen: 

  • Front Rack – if you fail, use straps, or perform goblet squats
  • Heel to Butt- if you fail, squat to box at pain-free height
  • Ankle – if you fail, elevate heels w/ 5# plate

Warm up – 10 min: 

  • 10/10 Calf Raise on Plate w/ 10 sec hold at top between sets of 10
  • 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
  • 5 Sandbag Bear Hug Squats + Carry x 2
  • Tricep Openers

Strength: 

  • Front Squat 4×4
  • Dips/Close Grip Bench Press – Accumulate 30 reps
    • If you have 10+ body weight dips, add weight
  • Chest Supported Incline Row 4×12

Conditioning: 

5RFT:

  • 3 Muscle Ups
  • 5 Power Cleans
  • 7 Bar Facing Burpees
  • 9 Wall Balls