Tuesday 02122019

Warmup Core x2 20 Dowel back rack sit-up 10 hand to elbow planks Strength Back squats 10-8-6-4-2 70/75/80/85/90% Wod “On the 4:00” x 6 Rounds: 16 Dumbbell Power Snatches (50/35) 14 Burpees Over Dumbbell 12 x 10m Shuttle Sprints= (6 x up n back) “Shut...

Monday 02112019

Warmup At low intensity to start, steadily ramping intensity on the rower through the rounds: 20 Calorie Row + 20 Slow Air Squats 16 Calorie Row + :30s Spiderman and Reach – Video 12 Calorie Row + :30s Walkouts – Video 8 Calorie Row + :30s Wall Squats...

Funday Friday 02082019

ACTIVATION Not for Time: On the 3:00 x 3 Rounds: :45s Light Bike or Row 5 Strict Pull-Ups, 10 Pushups, 15 Air Squats :15s Fast Bike or Row STRENGTH On the 1:30 x 5 Sets: 3-Position Squat Snatch – Video Complex in full: High Hang Squat Snatch (Pockets) Hang Squat...

Thursday 02072019

Warmup / core 2 Rounds, Not for Time: 20 Hollow Rocks – Video, 3Laps :20s GHD / hollow hold – Video, run 3laps 20 Glute Bridges – Video, run 3 laps :20s superman run 3 laps Strength 5×6 10:00 refining the Turkish Get-Up. For a movement...

Wednesday 02062019

Warmup Mobility – Couch stretch Pigeon Foam rolling Strength Back squats 2reps x5 sets 7 sec decent, 3 sec pause in bottom Wod 3 x AMRAP 5:00’s, resting 5:00 between: “Sole Cycle” Part #1 AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans...

Tuesday 02052019

Warmup Core x3 10 Over unders Partner 10 Russian twists 10 plate sit-up& get-up STRENGTH 10 sets 1 tempo power snatch Work up to 60-65-70-75% Take a full 5 sec to lift bar to knees after the bar passes the knee accelerate fast to the power snatch. Then pause for a...