Game: Class choice 80 % Effort WOD: 20 min @ 80 %: 200m Row or Run 12 Body weight step ups 1 Lap Farmer Carry 30 sec Ring plank or Front leaning rest
2019 10 09
Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side Band shoulder Series 15 Rocking Hip Flexor Mob/side Strength: Deadlift 3x8 Bench Press 3x8 Ring Rows 3x10 Conditioning: Partner WOD 30/21 - 20/14 - 10/7 Row for Cals 15 - 10 - 5 Bar Facing Burpees Alternate rounds
2019 10 08
Skill: Handstand skill work Wall Walk + Handstand hold Shoulder Taps PVC Assisted Handstand walk Gauntlet Pike Push ups Negatives SHSPU Conditioning: Partner WOD - 3 sets each: 50 ft. DB Walking Lunge 10 Toes to Bar or Hanging Knee Raise or Sit ups 12 Alternating DB Box Step Ups…
2019 10 07
Warm up - 10 min: 8 Eccentric Ankle Dorsiflexions/side 1 Arm High Pull x 10/arm + Overhead Carry 8 Side Step Ups/Leg @40X1 Band series Strength: Back squat 3x8 1 Arm row 3x10/arm Conditioning: 15 min EMOM: Min1) 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead…
2019 10 06
W.O.D. 14 min AMRAP: 50 Double Unders 50 ft. 1 arm Overhead Walking Lunge 50 Double Unders 3-12 Ring Muscle Ups/Burpee Pull ups 50 Double Unders 20 DB Snatches 50 Double Unders 3-12 Bar Muscle Ups/Burpee Toes to Bar
2019 10 04
Warm up - 10 min: 8 Eccentric Ankle Dorsiflexion/side 10 Pause Goblet Squats + 10 Kossacks 60 sec Close Grip Bar Hang 15 Band Pull Aparts + 15 Band Face Pulls Strength: Front Squat 3x3 @33X1 Strict Pull ups 3 x Max Reps @40X1 Conditioning: Partner WOD - 15 min…
2019 10 03
Game Class decision Conditioning: 20 min @80% effort: 3 Turkish Get ups/side 200m Jog 50 ft. Handstand Walk/30 sec Handstand Hold 200m Row 15 Russian KBS 200m Jog 15 Sit ups 200m Row
2019 10 02
Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 10 DF Cuban Press 15 Shotguns + 30 sec Hollow Hold Strength: RDL 3x8 @40X1 DB Bench Press 3x10 Pause Ring Rows 3x10 Conditioning: 2 sets - 1 min ON/OFF: Sandbag Cleans Farmer Carry DB Front Rack Step Ups…
2019 10 01
Skill: Ring Muscle ups Self spotted Ring Muscle ups Band transition drill Ring Thing Negatives Clean & Jerk Progression Conditioning: Partner WOD: 5-4-3-2-1 Clean & Jerk Ring Muscle Ups or Chest to Bar Pull ups Double Unders x 10 Alternate rounds
2019 09 30
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 Band Shoulder Series 15 Rocking Hip Flexor Mob/side 90 sec Rolling Starfish plank Strength: Back squat 4x7 1 Arm Row 4x10/arm Conditioning: Partner WOD - 15 min AMRAP: 25 ft. Lunge 10-20 Ring push ups/Push ups 25 ft. Lunge 18/12…
2019 09 29