Thursday 03212019

Warmup 3 Rounds (low intensity): 3 Slow Wall Squats – Video 3 Walkouts – Video 3 Russian Baby Makers – Video 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 – Light Pace Minute 3 – Fast Pace 3 Rounds (moderate intensity): 300 Meter Row...

Wednesday 03202019

Warmup Core – 20 weighted glute bridges 20 Russian twists Strength – EMOTM FOR 10 mins Start at 60% Odd 5 bench Even 5 power cleans …..then …. E30Sec x10 2 deadlifts Only 5 weight changes up to 75% Wod every 4:00 min complete 21/15 cal row 12...

Tuesday 03192019

WARMUP Strength – On the minutes x10 3 back squats 70/73/76/79% (6more sets )building up heavy Wod For Time: 70/50 Calorie Row 50 Thrusters (95/65) 30 DBall Cleans (150/100) Every 10 repetitions, move the ball forward 50′, to include the finish of the...

Monday03182019

Warmup Primer 1 Set #1 – 5 Snatch Balances (40%) Set #2 – 4 Snatch Balances (50%) Set #3 – 3 Snatch Balances (60%) Set #4 – 2 Snatch Balances (70%) Set #5 – 1 Snatch Balance (80%) Primer 2 “On the 1:30” x 4 Sets: 2 High Hang...

Test

Strength 10 min work up to 75% Snatch for the day Wod 4:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 – Light Pace Minutes 3+4 – Moderate Pace 3 Rounds (low intensity): 3 Slow Wall Squats – Video 4 Inchworms – Video 5 Russian Baby Makers...

Thursday 03142019

Strength 10 min work up to 75% Snatch for the day Wod 4:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 – Light Pace Minutes 3+4 – Moderate Pace 3 Rounds (low intensity): 3 Slow Wall Squats – Video 4 Inchworms – Video 5 Russian Baby Makers...

Wednesday03132019

WARMUP WOD On the 0:00… “Sling Shot” Part 11 Round: 60/40 cal row  40 DB Power Snatches (70/50) 16/12 Bar Muscle-Ups On the bar muscle-ups, this is a larger number. For those who are challenged with the movement, this is a good day to chip away,...

Thursday 03072019

Warmup Core / x3 10 vtucks 10 vsnaps 10 side vsnaps Strength front squats 70% 5 75% 3 70 %5 80%3 70 %5 85%3 Wod Emom 3 rds / 1 min rest after each 1 min dB hang clean n jerk ( 5 per side )50/35 1 min dB box step overs 1 min burpee deadlift 1 dB oh...

Wednesday 03062019

Warmup Core – x3 10 /side adductors ( use bench )https://youtu.be/x58DFjXz4xQ 10 weighted glute bridges 30 sec plank Strength – 10 min Build to s heavy oh squat Wod 21 -15-9 Deadlift -225/155 Oh squat...