Wednesday 12122018

Warmup Mobility Strength Technique Primer 3 Sets: 1 Pausing Snatch Pull 3 High Hang Power Snatches Then … On the Minute x 10 – Power Snatch Minutes 1-5 – 1 Hang Power Snatch + 1 Power Snatch Minutes 6-10 – 1 Power Snatch The technique primer,...

Tuesday 11122018

Warmup Core – 2 min plank 50 1 leg vsnaps Gymnastics Every 2 min x5 Row 20/14 cal Max hspu Rest 2 min Score= hspu WOD – For Time: 9 min cap RX 50 – WB (20#/14#) 40 – Pistols (Alternating) 30 – BJ Overs (30”/24”) 20 – Deadlifts (275#/195#) 10 – Bar Muscle Ups...

Monday 11102018

Core – x3 15 glute bridges 10 toes to bar Then 50 Bicycles Strength – Back squats 5 @78% 3 @82% 1 @86% 1 @88% 1 @90% Front squats 4@. 73% 4@76% 4@79% Wod ‘Freddy Krueger’ 21-15-9: Kettlebell Swings (70/53) Lateral Barbell Burpees On the kettlebell swings,...

Friday 07122018

Warmup Row 400 m Barbell Warmup (empty barbell) X2 5 Good Mornings 5 Back Squats 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Core Plank 1 min all sides Hollow hold 30 sec 50 vtucks STrength Box Front Squat 6 Sets of 2 Reps Start @60% Wod For Time: 30...

Thursday 06122018

If you’ve worked out mon -Tues -wed this week, today should be a rest day. If not, enjoy today’s. Warmup Mobility Gymnastics AMRAP 3: 30 Double-Unders + 3 Bar Muscle-Ups Rest 3:00 AMRAP 3: 30 Double-Unders + 3 Bar Muscle-Ups Initial Hollow (Kip Swing)...

Wednesday 12052018

Warmup / core x2 10 Barbell Good Mornings 20 Dumbbell Box Step-Ups /dbells 30 Glute Bridges / weighted Rest 2:00 between sets. For time : 50 GHD Sit-Ups/ sit-ups 100′ Handstand Walk/ 30secx2 hold 20 DBall Cleans (130 /100)or dble kB front rack lunge A...

Tuesday 12042018

Core – X2 50 hollow rocks 50’ walk 2×53/35 oh 30 vsnaps 30 Russian twists 30 sec hollow hold Strength E2MOM 5 push jerks 4 push jerks 3 push jerks 2 push jerks 1 push jerk Start around 65/70 % OF YOUR 1RM Wod- Ascending Ladder for 7 Minutes: 3 Deadlifts, 3...

Monday 12032018

Warmup x2 2 Laps 10 /1 Leg glute bridge /plate 15 good mornings / bar 10 back squats 10 front squats 20 du -2min couch stretch Strength Back squats 6-4-3-2 76-87% Front squats 3×5 71-77% Wod For Time: 60 Double-Unders/60 singles 30 Dumbbell Power Snatches 60...

Friday 11302018

Core – 3x 25 vsnaps 15 weighted glute bridges Strength – Emom 8 min 2 squat cleans (ramping ) 1 jerk WOD 7 rounds for time of: 10 burpees 6” target 20 sit-ups

Thursday 11292018

Warmup Gymnastics 2 min amrap tempo strict hspu / dB strict press 3 sec down 1 sec up 2 min amrap strict hspu / dB strict press 5 min amrap 1 ring muscle up + 3 ring dips Body armour Accumulate the following totals: 2:00 – Chin-Over Bar Hold 2:00 – GHD...