Thursday 11152018

Warmup Core – 75 vsnaps Gymnastics – 21-18-15-12-9 kB swings 70/53 50 ft hsw / 3 wall walks Wod Run 200 m 2 front squats 205/155 5 muscle ups Run 200 m 4 front squats 4 muscle ups Run 200 m 6 front squats 3 muscle ups Run 200 m 8 front squats 2 muscle ups...

Wednesday 11142018

2×8 Tempo Dumbbell Push Presses 2×8 Tempo Dumbbell Bent Over Row 2x Max Effort Ring L-Sit Hold Strength 5 sets Every 2 min 1 snatch pull 1 high hang power snatch 1 hang power snatch 1 low hangpower snatch Snatch Pull – Arms stay long and loose. We...

Tuesday 11-13-2018

Core – x3 7 x hanging leg raises 7x vtucks 7x vertical scissors Strength- Emom 8 min 3x Deadlifts @ 70/80% Wod – 21-15-9 reps for time of: Overhead squats Box jumps30/24 Men: 135 Women:...

Friday 09112018

Core Р30 -20-10 weighted glute bridge 10-20-30 Ghd sit-ups / abmat Strength РEmom8 min 12 Bench press 12 bent over rows Wod AMRAP 4 Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 2 min AMRAP 4...

Wednesday 07112018

Use this as your warmup HANDSTAND WALK PRACTICE Alternating OTM x 12 (6 Rounds): Even Minutes – :50s Light Row or Bike Odd Minutes – Handstand Walk Practice 25ft or 50ft / handstand holds facing wall if possible. Strength – 0min -10 thrusters 3min -8...

11062018

Warmup Core – x2 20 plank hands to elbows 30sec plank Rest 30 sec Strength 6 Sets of 2 Repetitions: 3-Pause Power Clean* Three Pauses, each for two seconds: A) Knee-Level B) Jumping Position C) Receiving Position Sets 1-2 – 55% of 1RM Clean Sets 3-4...

Friday 02112018

Warmup Core x2 25 Russian twists 30 sec plank 25 Spider-Man plank Strength Emom 12 min 7 Bench press 15 lateral pull downs (Thera band ) Wod 21 -15-9 Man makers 50/35 1 arm Oh lunge 50/35 *100 du after each set...

Thursday 11012018

Warmup Mobility Strength Emom 8 min 2 power snatch ( increasing ) Wod – for time Wod 13 min cap 50 cal row 40 air squats 30 ring rows 20 hang snatch 95/65 10 bar muscle ups

Wednesday 10312018

Core – 20/10x 8rds Tabata Vsnaps Strength Every 90 sec Clean & Jerk *Set 1 = 1 rep @ 75% *Set 2 = 1 rep @ 80% *Set 3 = 1 rep @ 85% *Set 4 = 1 rep @ 90% *Set 5 = 1 rep @ 95% *Sets 6-8 = 1 rep @ 100-101% Halloween-Wod 10 zombie squats 95/65 31 pull-ups 10...