Skill: Handstand skill work Conditioning: Partner WOD - For Time: 100 Wall Balls 80 Bar Facing Burpees 60 Power Cleans 40 Muscle Ups/Pull ups 200 Double Unders Split the reps
2020 03 16
Warm up - 10 min: 90 sec Rolling Plank Band Series w/ Pass Throughs 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 Strength: Back Squat 3x5 @40X1 1 Arm Press w/ Opposite Arm in Overhead Hold Strict Pull up Cluster sets 3 x #.#.# Conditioning: Partner WOD…
2020 03 15
W.O.D. Build your own EMOM: 20 min EMOM: Min 1) Cardio Min 2) Gymnastics Min 3) Cardio Min 4) Gymnastics Choose a sustainable # of reps for each movement and stick with those throughout the entire 20 minutes Cardio choices: Row Air Runner Bike Ski Double Unders Burpee Box…
2020 03 13
Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks Tricep Openers 15 Shotguns + 30 sec Hollow Hold Strength: Pause Front Squats 3x5 Chest Supported Row 3x10-15 Conditioning: Choose your own adventure: For Time: 150 Wall Balls 75 Toes to Bar Partner or…
2020 03 12
Game: Class choice Conditioning: 20 min @80% effort: 200m Row/Run 15 Russian KBS 30 sec Side Plank/side 200m Run/Row 15 Ball Slams 60 sec Ring Plank
2020 03 11
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg + 1 Arm Farmer Carry Band Shoulder Series 10 DF Cuban Press Strength: Banded RDL 3x10 Pause Bench Press 3x5 Pause Ring Rows 3x10 Conditioning: Partner WOD - 12 min AMRAP: 20 Dips/Push ups 30 Hang Power Cleans…
2020 03 10
Skill: Kipping Pull up Progression If you don't have strict pull ups, accumulate 10 negatives and 60-120 sec of chin over bar hold instead Conditioning: Partner WOD - 15 min AMRAP: 20 Pull ups 30/20 Calories on a Machine 20 Burpees 30/20 Calories on a Machine 20 DB Snatch 30/20…
2020 03 09
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side Band Series w/ Pass Throughs 60 sec Close Grip Bar Hang 8 Side Step Ups/Leg @40X1 Strength: Back Squat 3x5 @33X1 1 Arm Press 3x10/arm Strict Pull ups 3 x Max Reps @body weight or 3 Negatives immediately into Max…
2020 03 08
Partner WOD For Time: 100 Wall Balls 80 Cal Row/Ski 60 DB Snatch 40 Box Jump Overs 30 Bar Muscle Ups/Burpee Pull ups Split the reps
2020 03 06
Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks 10 Kneeling Straight Arm Band Pull Downs 90 sec Rolling Plank Strength: Front Squat 3x3 Chest Supported Row 3x10-15 Conditioning: Partner WOD - 20 min AMRAP: 10 Clean & Jerks 2 Rounds of Cindy…
2020 03 05