Game: Class Choice W.O.D. Partner WOD @ sustainable pace: 100/75 - 80/60 - 60/45 - 40/30 - 20/15: Calories on a Machine 10-8-6-4-2: Wall Walks Split the reps
2021 04 07
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Shoulder series Strength: Deadlift 3x10 - add 5-10 lbs if possible Bench Press 3x10 - add 5-10 lbs if possible Pause Ring Rows 3x10 Conditioning: 2 sets - 90 sec stations: 10 x 1…
2021 04 06
Skill: Strict Ring Muscle up Feet assisted muscle up Banded transition drill Ring Thing Negatives Strict Ring Muscle up W.O.D. Partner WOD - 6 sets each: 1-5 Muscle ups/Pull ups 5 Clean & Jerks Start w/ a challenging weight on the clean & jerks and then decrease the weight after…
2021 04 05
Warm up - 10 min: 8 ATG Split Squats/Leg 60 sec Close Grip Bar Hang 10 Powell Raise/arm 90 sec Rolling Plank w/ Starfish Side Plank Strength: Back Squat 3x10 - add 5-10 lbs to last week's load if possible Rest Pause Strict Pull ups 3 sets: Max Reps -1,…
2021 04 04
W.O.D. Get with a partner and hunt for Easter Eggs! The two of you must find 3 eggs that are different colors, which will determine the movements that are included in your workout! Everyone's workout will be a partner workout lasting 20 minutes. It's a triplet and you will get…
2021 04 02
Warm up - 10 min: 15 Pause Calf Raises + 15 Tib Raises 10 Banded Reverse Step Ups from 12" box /Leg 10 Cossacks + 10 Pause Goblet Squats 10 Straight Arm Band Pull Downs + 20 Band Pull Aparts Strength: 3 sets: 3 Power Cleans + 3 Front Squats…
2021 04 01
Game: Class choice W.O.D. 20 min easy on a Machine Starting @ 0:00 - every 4 min, stop & perform: 2 Wall Walks 6 Strict Toes to Bar/Hanging Knee Raise 100 ft. 1 Arm Farmer Carry/side
2021 03 31
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/leg 10 DF Cuban Press Shoulder series Strength: Deadlift 2x10 @3RIR Bench Press 2x10 @3RIR Pause Ring Rows 2x10 Conditioning: 2 sets - 90 sec stations: 10-20 Seated Band Leg Curls + 10-20 Band Good Mornings 10-20 Ring Push…
2021 03 30
Skill: Rope Climb Conditioning: Partner WOD - 20 min AMRAP: 200m Run or 15/10 Calories on a Machine 10 Alternating DB Snatch 1 Rope Climb/Rope Pull/100m Ski/5 Seated Ring Pull up Alternate rounds
2021 03 29
Warm up - 10 min: 8 ATG Split Squats/Leg 60 sec Close Grip Bar Hang 10 Cuban Press Band Series Strength: Back Squat 2x10 @3RIR 2 sets: Rest Pause Strict Pull ups - Perform a set with 1 rep in the tank, rest 30 sec & repeat Incline DB Bench…
2021 03 28