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11/1/2021

By: 0

Warm up: 

2 rounds:

  • Band Complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Lying Med Ball Chest Pass

Strength:

  • Pause Bench Press 4×7
  • Rest Pause Pull ups 4 sets: Go to 2RIR, rest 30 sec, Go to 2RIR

Conditioning:

Every 4 min for 3 sets:

  • a) 8 DB Hang Clean & Jerks
  • b) 10 Barbell Bent Over Rows
  • c) 12 Push ups

Order:

  • Round 1: abc
  • Round 2: cba
  • Round 3: bac

10/29/2021

By: 0

Warm up:

2 rounds:

  • 15 Rocking Hip Flexor Mob/side
  • 8 Side Step Ups/Leg@30X1
  • 10 Single Leg RDL/Leg

Strength:

4 sets:

  • 1 Clean
  • 6 Front Squats

Between sets, do 3 sets: 15 Pause Calf & Tib Raises

Conditioning:

Partner WOD – 3 sets each:

  • 10 Double KB Russian Swing
  • 10 Double KB Sumo Deadlift

immediately into 3 sets:

  • 10 Reverse Lunges
  • 5-10 Strict Toes to Bar/Hanging Knee Raise
  • 5-10 Kipping Toes to Bar/Hanging Knee Raise

Alternate rounds

10/28/2021

By: 0

Warm up:

  • Band Shoulder Series
  • 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 10 x 1/2 Kneeling Bottoms Up KB Press/Arm

Strength:

  • Push Press 4×9
  • 1 Arm Row 4×10/arm

Conditioning: 

Partner WOD – 3 sets:

  • 10-20 Dips/Push ups
  • 10-20 Banded Pause Chest to Bar Pull ups
  • 20-60 sec Handstand Hold
  • 20-40 sec Chin Over Bar Hold

I go, you go

 

 

10/27/2021

By: 0

Warm up: 

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 10 ATG Split Squats/Leg
  • DB Snatch x 3/arm – build up

Strength:

Dead Start Deadlift 4×9

Conditioning: 

Partner or Solo Options

10 min AMRAP:

4-8-12-16-20-etc.

  • DB Step Ups

10-20-30-40-50-etc

  • Double Unders

If partner – split the reps

10/26/2021

By: 0

Warm up: 

2 rounds:

  • Band shoulder complex
  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 5 Bent over med ball slam

Strength:

  • Pause Bench Press 4×9
  • Rest Pause Pull ups 4 sets: go to 3RIR – rest 30 sec – go to 3RIR

Conditioning:

12 min EMOM:

  • 8-15 DB Incline Bench Press
  • 8-15 DB Chest Supported Row
  • 30 sec Band Tricep Press Down
  • 30 sec Band Hammer Curl

10/21/2021

By: 0

Warm up:

2 rounds:

  • 10 Single Leg RDL/Leg
  • 8 Side Step Ups/Leg @30X1
  • 20-30 sec Hanging Knee Raise Iso Hold

Strength:

5 min EMOM:

  • Power Clean x 1

then

Pause Back Squat – Build to a heavy set of 3

Conditioning:

3 sets – 2 min ON/OFF:

  • 10 Seated Leg Curls
  • 10 Lying Leg Curls
  • 10 DB RDL
  • Toes to Bar for Remainder

Score is total # of Toes to Bar

10/20/2021

By: 0

Warm up:

Band Shoulder Series

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 1 Arm Overhead Carry
  • 5 Banded Speed Press

Strength:

  • Incline Bench Press – Build to a heavy set of 3
  • DB Chest Supported Row 3×8-15 – increase weight or reps

Conditioning:

12 min AMRAP:

  • 1-3 Wall Walks or 6 Plate Ground to Overhead
  • 6 Muscle Ups/Pull ups
  • 9 Push ups
  • 12/10 Calories on a Machine

10/19/2021

By: 0

Warm up:

10 Nerve Floss/side

then 2 rounds:

  • 10 Cossacks
  • 10 ATG Split Squats
  • 10 Banded Russian Kettlebell Swings

Strength:

Sumo Deadlift – Build to a heavy set of 3

Conditioning:

Partner WOD:

5-4-3-2-1:

  • Front Squat

10-8-6-4-2:

  • Body weight Bulgarian Split Squat/Leg

50-40-30-20-10:

  • Double Unders

Alternate rounds