W.O.D. Partner WOD - 20 min AMRAP: 100 Alternating DB Snatch 80 Cal Row 60 Bar Facing Burpees Muscle ups/Pull ups for Remainder Split the reps
2020 10 16
Warm up - 10 min: 15 Pause calf raise 10 Cossacks + 10 Pause goblet squats 90 sec Rolling plank 10 Powell raise/arm Strength: Front squat from floor 3x3-6 @3RIR Chest supported rows 3x10-15 Conditioning: Partner or Solo options 5 sets - 3 min ON/1 min OFF: 3 Power Cleans…
2020 10 15
Game: Class choice Conditioning: 3 sets - 3 min ON/OFF @ sustainable pace: 400m Run/Row Row/Bike/Ski for remainder Scale distance as needed
2020 10 14
Warm up - 10 min: 10 Nerve floss/side 10 Single leg RDL/Leg 10 DF Cuban press Band shoulder series Strength: Deadlift 3x5-10 @3RIR (Choose a weight that you can confidently hit for at least 5 reps, but no more than 10, with at least 3 reps in the tank. Over…
2020 10 13
Skill: Bar Muscle up Kneeling straight arm band pull down Strict toes to bar Bar swing Hips to bar Band transition drill Banded Bar muscle up Conditioning: Partner WOD - 3 sets each: 400m Run/Row 21 KBS # Muscle ups/12 Toes to Bar alternate rounds
2020 10 12
Warm up - 10 min: 15 Rocking hip flexor mob/side 60 sec Close grip bar hang 1 Arm overhead carry Band series Strength: Back squat 3x5-10 @3RIR (Choose a weight that you can confidently hit for at least 5 reps, but no more than 10, with at least 3 reps…
2020 10 11
2020 10 09
Warm up - 10 min: 15 Pause calf raises 8 Split squat rock backs/side 10 Cossacks + 10 Pause goblet squats Tricep openers Strength: Bulgarian Split squats 3x8/leg Dips 3x5-20 Supinated bent over rows 3x10 Conditioning: Partner or Solo options: 20 min AMRAP: 5 Power cleans 10 Toes to bar…
2020 10 08
Game: Class choice Conditioning: 5 sets - 2 min ON/OFF: Run 200m Row/Bike/Ski for remainder
2020 10 07
Warm up - 10 min: 10 Nerve floss/side 10 Single leg RDL/Leg 10 DF Cuban Press Band shoulder series Strength: RDL 3x10 @30X1 DB Bench Press 3x10-15 Pause Ring Rows 3x10-15 Conditioning: Partner WOD - 3 sets each: 20 Deficit Reverse Lunges 10-20 Deficit Push ups on DB's 10 DB…
2020 10 06