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3/16/2021

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Skill:

Kipping Pull up Progression

  • If you don’t have strict pull ups yet, accumulate 10 negatives & 2 min of chin over bar hold

Conditioning:

20 min EMOM:

  1. 10-20 Alternating DB Snatch
  2. 5-10 Pull ups
  3. 10-20 Box Jump Step Downs or Step ups
  4. 5-10 Toes to Bar/Hanging Knee Raise/Sit ups
  5. Rest

3/15/2021

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Warm up – 10 min: 

  • 8 Split Squat Rock Backs/side
  • 60 sec Close Grip Bar Hang
  • 30 sec Starfish Side Plank/side
  • 10 Cossacks + 10 Pause Goblet Squats

Strength:

  • Back Squat 3×5 @33X1
  • 3 sets: 1 Arm Press x 10 + 1 Arm Overhead Carry
  • Strict Pull ups 3 x Max Reps @30X3

Conditioning: 

3 sets – 2 min ON/OFF:

  • 250/200m Row
  • 16 Reverse Lunges
  • Push ups for Remainder

Score is total # of Push ups

3/9/2021

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Skill

Toes to Bar

  • Straight Arm Band Pull Down x 10
  • Shotguns
  • V-ups
  • Strict Toes to Bar/Knees to Elbow
  • Bar Swing
  • Knees to Elbow
  • Toes to PVC
  • Banded Toes to Bar
  • Toes to Bar

W.O.D.

Partner or Solo Options:

10 min AMRAP:

3-6-9-12-15-etc.

  • Dips/Push ups
  • Toes to Bar/Knees to Elbow/Sit ups
  • DB Snatch

If partner – I go, you go

3/8/2021

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Warm up – 10 min: 

  • 8 Split Squat Rock Backs/side
  • 60 sec Close Grip Bar Hang
  • 1 Arm Overhead Carry
  • Band Series

Strength:

  • Back Squat 3-5-7
  • Strict Pull ups 3 x 5-15 – add reps/clusters

Conditioning: 

Partner WOD – For time:

  • 200 Double Unders/Singles
  • 42 Shoulder to Overhead
  • 150 ft. Walking Lunge
  • 150 Double Unders/Singles
  • 30 Shoulder to Overhead
  • 100 ft. Walking Lunge
  • 100 Double Unders/Singles
  • 18 Shoulder to Overhead
  • 50 ft. Lunge

Split the reps

3/6/2021

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W.O.D.

Partner or Solo options

For time:

  • 20 Body Weight Step Ups
  • 5-20 Toes to Bar
  • 15 Snatches
  • 20 Body Weight Step Ups
  • 5-20 Toes to Bar
  • 12 Snatches
  • 20 Body Weight Step Ups
  • 5-20 Toes to Bar
  • 9 Snatches
  • 20 Body Weight Step Ups
  • 5-20 Toes to Bar
  • 6 Snatches
  • 20 Body Weight Step Ups
  • 5-20 Toes to Bar
  • 3 Snatches

You may increase weight each round if your snatches are done with excellent technique

If partner – split the reps

3/5/2021

By: 0

Warm up – 10 min: 

  • 15 Pause Calf Raises
  • 10 Cossacks + 10 Pause Goblet Squats
  • 1 Arm Overhead Carry
  • 10-20 Bar Taps

Strength:

  • Front Squat from Floor 3×4
  • 1 Arm Row 3×12/arm

Conditioning: 

Partner or Solo

10 min AMRAP:

3-6-9-12-15-etc.

  • Thruster
  • Pull ups
  • Bar Facing Burpees

If partner – I go, you go