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5/24/22

By: 0

Warm Up:

10 Nerve Floss/side

then 2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/Leg
  • 8 Side Step Ups/Leg @30X1

Strength:

  • Deadlift – Build to a Heavy set of 5
  • RDL 2×10 @30X1

Conditioning:

3 sets – 2 min ON/OFF:

  • 15/10 Cal Row
  • 15 Russian Kettlebell Swings
  • Step Ups for Remainder

score is total # of step ups

5/23/22

By: 0

Warm up:

Band Shoulder Series

then 2 rounds:

  • 30 sec Close Grip Bar Hang
  • 10 DF Cuban Press
  • 15 Rocking Hip Flexor Mob/side
  • 5 Bent Over Med Ball Slam

Strength:

  • Bench Press x 2.2.1 @30X1 – Build to a heavy set, Barbell/Ring Push ups 2×8-15 – add elevation/weight/band if needed
  • 3 sets: Max Pause Strict Pull ups + Max Chin Over Bar Pull ups

Conditioning:

Partner WOD

9-8-7-6-5-4-3-2-1:

  • Hang Power Cleans
  • Dips/Close Grip DB Bench Press
  • Double Unders x 10

I go, You go on Hang Power Cleans & Dips

Split the Double Unders

5/20/22

By: 0

Warm Up:

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squats
  • 5 Yoga Push ups + Spiderman Lunge w/ Rotation
  • 90 sec Rolling Plank

Strength:

  • Front Squat complex (3 Pause Front Squats + 2 x 1 1/4 Front Squats + 1 Front Squat) – build to a heavy set
  • 2 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 5RFT:

  • 30/20 Cal Row
  • 12 Clean & Jerks

Split the Reps

5/19/22

By: 0

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Face Pulls + 15 Band Pull Aparts
  • 1 Arm Overhead Carry

Strength: 

  • Seated Strict Press – Build to a heavy set of 6, 1 Arm Press 1×12/arm
  • 3 sets: 8 Pause Ring Rows + 3-5 Ring Rows

Conditioning:

12 min EMOM:

  1. 40 sec on Machine
  2. 5-10 Strict Toes to Bar
  3. 15-20 Kettlebell swings
  4. 1-3 Wall Walk or 30 sec Handstand Hold or Overhead KB Carry

5/17/22

By: 0

Warm Up:

10 Nerve Floss/side

then 2 rounds:

  • 15 Seated Leg Curls
  • 10 Single Leg RDL/Leg
  • 8 Split squat rock backs/side

Strength:

  • Deadlift – Build to a heavy set of 6
  • RDL 1×12 @30X1

Conditioning:

Partner WOD

5 min AMRAP:

  • 8 Bulgarian Split Squats/Leg
  • 40 Double Unders

rest 3 min

5 min AMRAP:

  • 10 Heels elevated KB Deadlifts
  • 100 ft. Farmer Carry

alternate rounds

5/16/22

By: 0

Warm up

Band Shoulder Series

then 2 rounds:

  • 10 DF Cuban Press
  • 30 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 5 Bent Over Med Ball Slam

Strength:

  • Bench Press cluster set x 3.2.1 @30X1 – build to a heavy set, then Barbell/Ring Push ups 1×8-12 – add elevation/weight/band as needed
  • Strict Pull Ups – 3 sets: Max Pause Strict Chest to Bar Pull ups + Max Chin Over Bar Pull ups

Conditioning:

Partner WOD – 12 min AMRAP:

  • 200m on a Machine
  • 10 x 1 Arm Row/arm
  • 20-30 sec Ring Support/Ring Plank/FLR

alternate rounds