W.O.D. 18 min EMOM: Max Toes to Bar Max Double DB/KB Power Snatch Max Front Rack Reverse Lunges Max Push ups Max Calorie Row Rest
2021 09 24
Warm up: 2 rounds: 10 Body weight knee extensions 8 Side step ups/leg @30X1 20-30 sec Hanging knee raise iso hold Strength: 5 min EMOM: Power Clean x 1 then a1) Back Squat - Build quickly to a heavy set of 3 a2) Pause Calf/Tib Raise 3x15 Conditioning: Every 5…
2021 09 23
Warm up: Band Shoulder Series 10 PVC Pass Throughs + 30 sec Archer/side then 5 Turkish Get ups/side Strength: Strict Press - Build to a Heavy Set of 3 Bent Over Row 3x8-12 - Increase weight or reps from last week Conditioning: 4 min AMRAP: 100m Row 10 DB Incline…
2021 09 22
Warm up: Sled Push Down & Back Relay Skill: Ring Muscle Up Assisted Muscle Up on Low Rings Band Transition Drill Ring Pull Ups Negatives Ring Thing Strict Muscle up Conditioning: 12 min AMRAP: 3 Muscle Ups/Burpee Toes to Bar 6 Kettlebell Swings 24 Double Unders From 12:00 - 20:00:…
2021 09 21
Warm up: 10 Nerve Floss/side then 2 rounds: 10 X Band Walks/direction 10 Cossacks 10 ATG Split Squats/Leg then 6 min EMOM: Odd) 6 DB Snatch Even) 5 Box Jumps Strength: RDL 3 x 6-8 - increase weight or reps from last week Conditioning: 3 sets - 2 min ON/OFF:…
2021 09 20
Warm up: 2 rounds: Band Shoulder Complex 30-60 sec Close Grip Bar Hang 10 DB Side Plank Powell Raise 10 DF Cuban Press 5 Plyo Push ups - Use barbell incline push ups if needed Strength: Bench Press - Quickly build to a heavy set of 3 Strict Supinated Pull…
2021 09 19
W.O.D. For time: 30/21 - 25/18 - 20/15 - 15/10 - 10/7: Calories on a Machine 5-4-3-2-1: Muscle Ups/Pull ups x 2 Rest 5 min, then 30/21 - 25/18 - 20/15 - 15/10 - 10/7: Calories on a Machine 10-8-6-4-2: Dips/Push ups
2021 09 17
Warm up: 2 rounds: 10 Body weight Knee Flexion/Extensions 10 Single KB Squat Cleans 20-30 sec Hanging Knee Raise Iso Hold Skill: 5 min EMOM: Power Clean x 1.1 Strength: Back Squat 4x5 - Increase weight from last week Pause Calf/Tib Raise 3x15 Conditioning: 4 min AMRAP: 5 Deadlifts 10…
2021 09 16
Warm up: Band Shoulder Series + 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 15 Bent Over DB Rear Delt Raise Double KB/DB Overhead Carry 5 Band Speed Presses Strength: Strict Press 4x5 - Increase weight from last week Bent Over Row 4x8-12 - increase weight or…
2021 09 15
Warm up: Rope Pull + Sled Push Relay Skill: Handstand: Z Press Pike Push ups Plank Shoulder Taps Wall Walk + Handstand Hold Shoulder Taps PVC Assisted Handstand Walk Handstand Walk Conditioning: 4 sets: a) 15 KBS b) 1-3 Wall Walks c) 40 sec on a Machine d) 5-15 Toes…
2021 09 14