Game: Class choice Conditioning: 2 sets - 1 min ON/OFF @ Sustainable pace Row Burpees Bike/Ski Double unders Run
2020 09 23
Warm up - 10 min: 10 Nerve floss/side 10 Single Leg RDL/Leg 10 DF Cuban press Band shoulder series Strength: Deadlift 10,8,6,4 Bench Press 10,8,6,4 1 1/4 Ring rows 3x10 Conditioning: 15 min EMOM: 5-20 Dips/Push ups + 10-20 sec Support 20-50 Double unders 15 Russian KBS 30 sec Row…
2020 09 22
Skill: Toes to Bar Kneeling straight arm pull down Shotguns V-ups Straight leg raise + Pike up Rower pike ups Strict T2B Bar taps Hanging knee raise Toes to bar Conditioning: Partner WOD - 20 min AMRAP: 20 Synchro DB 1 arm shoulder to overhead (10/arm) 20 Synchro DB step…
2020 09 21
Warm up - 10 min: 15 Rocking hip flexor mob/side 60 sec Close grip bar hang 10 Powell raise/arm Band series Strength: Back Squat 10,8,6,4 Chest supported row 3x10-15 Conditioning: Partner WOD - 15 min AMRAP: 10 Strict Pull ups 20 Push ups 32 Reverse Lunges After each round, perform…
2020 09 20
W.O.D. Build your own EMOM: 20 min EMOM: Gymnastics Cardio Gymnastics Cardio Gymnastics choices: Muscle ups Pull ups Toes to bar Handstand walk Dips Push ups GHD sit ups Cardio choices: Run Bike Ski Row Double unders Burpees Box jumps
2020 09 18
Warm up - 10 min: 15 Pause calf raises 10 Cossacks + 10 pause goblet squats 90 sec rolling plank 10 Cuban press Strength: Front Squat from the floor 3x4 1 arm row 3x10-12/arm Conditioning: Partner Karen For time: 150 Wall Balls While one person is performing wall balls, the…
2020 09 17
Game: Class choice Conditioning: 20 min @ easy pace: 200m Row/Run 12 Body weight step ups Alternate between laps of: Farmer carry MIxed rack (suitcase + front rack) Mixed rack (suitcase + overhead) Mixed rack (front rack + overhead) Double overhead carry
2020 09 16
Warm up - 10 min: 10 Nerve floss/side 10 Single leg RDL/Leg 10 DF Cuban press Band shoulder series Strength: Deadlift 9,7,5 Bench Press 9,7,5 1 1/4 Ring Rows 3x10 Conditioning: Partner WOD - 12 min AMRAP: 300/200m Row 20 Alternating DB Snatch 10 Dips/Push ups Alternate rounds
2020 09 15
Skill: Bar Muscle up Kneeling straight arm band pull down Hollow hold Strict toes to bar Bar swing Hips to bar Band + barbell transition drill Banded bar muscle up Conditioning: Partner WOD - For time: 24-18-12 Bar Muscle Ups/Toes to Bar Power Cleans 100 Double unders after each round…
2020 09 14
Warm up - 10 min: 15 Rocking hip flexor mob/side 1 arm Overhead carry 60 sec Close grip bar hang Band series Strength: Back Squat 9,7,5 Bent over row 3x10 Conditioning: Partner WOD - For time: 10 Strict press 10 weighted pull ups 50 ft. DB Front rack walking lunge…
2020 09 13