W.O.D. Partner WOD - 15 min AMRAP: 6-12-18-24-30-etc. Calories on Rower/Ski Erg Toes to Bar Dips/Push ups Split the reps
2020 12 11
Warm up - 10 min: 15 Rocking Hip Flexor Mob/side 10 Cossacks + 10 Pause Goblet Squats 90 sec Rolling Plank 10 Kneeling Straight Arm Band Pull Down Strength: Front Squat from Floor 3x5 Chest Supported Row 3x10-15 + 15 Band Pull Aparts Conditioning: Partner or Solo Options 3RFT: 200m…
2020 12 10
Game: Heads up w/ Burpee penalty Conditioning: 2 sets - 1 min ON/OFF: Row Double Unders Bike Run Ski
2020 12 09
Warm up - 10 min: 10 Nerve Floss/side 10 Single Leg RDL/Leg 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 3x5-10 - increase weight and decrease reps from last week if possible Bench Press 3x5-10 - increase weight and decrease reps from last week if possible Ring Rows 3x10-12…
2020 12 08
Skill: Handstand Z press Pike Push ups Wall Walk + Handstand Hold Shoulder taps PVC Assisted Handstand Walk Negatives/Strict HSPU The Gauntlet W.O.D. Partner WOD - 15 min AMRAP: 15/10 Cal Row 10 Shoulder to Overhead 10 Pull ups Alternate rounds
2020 12 07
Warm up - 10 min: 15 Pause Calf Raises 15 Rocking Hip Flexor Mob/side 60 sec Close Grip Bar Hang Band Series Strength: Back Squat 3x5-10 - increase weight and drop reps from last week Strict Pull ups 3x5-10 - increase weight or decrease band tension Conditioning: Partner WOD -…
2020 12 06
Partner WOD 20 min AMRAP: 3 Power snatch or DB snatch/arm 6 Overhead squats or Goblet squats 9 Bar facing burpees 30 Double unders Alternate rounds
2020 12 04
Warm up - 10 min: 15 Pause calf raises 10 Cossacks + 10 Pause goblet squats 1 Arm overhead carry 10 Kneeling straight arm band pull down Strength: Front squat from floor 3x6 Chest supported row 3x10-15 + 15 Band pull aparts Conditioning: Partner or Solo options: 7 min AMRAP:…
2020 12 03
Game: Class choice Conditioning: Partner WOD @ sustainable pace: 50-40-30-20-10: Double Unders Sit Ups Step Ups Ball Slams Split the reps
2020 12 02
Warm up - 10 min: 10 Nerve floss/side 10 Single leg RDL/leg 10 DF Cuban press Band shoulder series Strength: Deadlift 3x5-10 - increase weight from last week and allow reps to decrease if needed Bench press 3x5-10 - increase weight from last week and allow reps to decrease if…
2020 12 01