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4/17/2019

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Warm Up – 10 min: 

  • 4 Way Hips
  • 10 Nerve Floss/side
  • Band Shoulder Series
  • 10 DB Cuban Press + 10 Rear Delt Raise

Strength: 

  • RDL 3×8 @40X1
  • DB Arnold Bench Press 3×10
  • 1 Arm Rows 3×10/arm

Conditioning: 

Partner WOD – 3 sets each:

  • 15/12 Cal Row
  • 12 Deadlifts
  • 9 Bar Facing Burpees

4/16/2019

By: 0

Skill: 

Not for time:

  • Accumulate 30 Strict Toes to Bar/Knees to Elbow
  • 2 min in a Handstand or 10 Handstand Negatives
  • 10 Ring Muscle Up Negatives/Chin Up Negatives

Conditioning: 

4 sets – 2 min ON/OFF:

  • 3 Bar Muscle Ups/Pull ups
  • 6 Devil’s Press
  • 30 Double Unders

Pick up where you left off on previous round

Score is total # of rounds

4/15/2019

By: 0

Warm up – 10 min: 

  • 8 Split Squat Rock Backs/side
  • Tricep Openers
  • 8 Side Step Ups/Leg @40X1
  • 20 Face Pulls + 20 Band Pull Aparts

Strength: 

  • Back Squat 3×5 @33X1
  • 3 sets: 2 x (5 x 1 Arm Press + Overhead Carry)
  • Pull ups 3 x Max Reps w/ 10 sec Hold at Top

Conditioning: 

12 min EMOM:

  1. 8 Bulgarian Split Squats/Leg
  2. 10 DB Incline Bench Press
  3. 15 KBS
  4. 10 Ring Rows

4/12/2019

By: 0

Warm up – 10 min: 

  • 10 Pause Goblet squats + 10 Kossacks
  • 60 sec Close Grip Bar Hang
  • 8 Eccentric Ankle Dorsiflexion/side
  • 1 Arm High Pull x 10/arm + Overhead Carry

Strength: 

  • Front Squat 3×3
  • Strict Press 3×3

Conditioning: 

Strict Nicole

20 min AMRAP:

  • 400m Run
  • Max Strict Pull ups

score is # of strict pull ups

4/10/2019

By: 0

Warm Up – 10 min: 

  • 8 Split Squat Rock Backs/side
  • 10 DB External Rotations/arm
  • 4 Way Hips
  • 10 Nerve Floss/side

Strength: 

  • Deadlift 3×3, 2×10
  • Bench Press 3×3, 2×10
  • Pause Ring Rows 4×10

Conditioning: 

Partner WOD

For time:

  • 70/60 Cals on a Machine
  • 300 ft. DB Walking Lunge
  • 50/40 Cals
  • 200 ft. DB Walking Lunge
  • 30/20 Cals
  • 100 ft. DB Walking Lunge

Split the reps

4/9/2019

By: 0

Skill: 

Strict Ring Muscle Up

  • Ring Support + Negative + Bottom of Dip Hold
  • Hollow Ring Pull ups w/ False Grip
  • Floor/Box Transition Drill
  • Muscle Up Negatives
  • Ring Thing
  • Strict Muscle up

Conditioning: 

4 sets – 90 sec ON/OFF:

  • 35 Double Unders
  • 10 Burpees
  • Muscle Ups/Pull ups for Remainder

and

  • 12/9 Cals on a Machine
  • 12 Goblet Step Ups
  • Devil’s Press for Remainder

4/8/2019

By: 0

Warm Up – 10 min: 

  • 8 Side Step Ups/Leg @40X1
  • Band Series
  • 10 Powell Raise/arm
  • Tricep Openers

Strength: 

  • Back Squat 3×3, 2×10
  • Chest Supported Row 4×10

Conditioning: 

Partner WOD – 14 min AMRAP:

  • 1 Hang Power Clean
  • 2 Push Ups
  • 3 Air Squats
  • 2 Hang Power Cleans
  • 4 Push ups
  • 6 Air squats

Continue adding 1 Hang Power Clean, 2 Push ups and 3 Air squats each round

Each partner performs each round before adding reps