Friday 08072020

Warmup STRENGTH Clean and Jerk Complex On the 2 min x 5 Rounds 2 Power Cleans 2 Front Squats 2 Push Jerks WOD 20 min cap 25 toes to bar 50 double unders 15 squat cleans 85/115 25 toes to bar 50 double unders 13 squat cleans 115/155 25 toes to bar 50 Double unders 11...

Thursday 08062020

20 min ROM Stretch Core workx3  10 hollow rocks 5 vsnaps 5 vtucks WOD Partner Buy in 50 kB swings 70/53 4000 m row Emom the rower must get off and do 7 kB swings ! Cash out 50 kB swings *Scaled 3000 m row...

Wednesday 08062020

Warmup Skills- 10 min complete 5-7 Legless rope climbs Or rope climb progressions Practice j hook or wrap Strength 10 min Even – 10 dubmbell bench press Odd – 10 perfect pushups WOD Complete as many rounds as possible in 7 minutes of: 20 dumbbell push...

Tuesday 08042020

Warmup Core x3 15 vsnaps 10 plank up downs 5 strict toes to bar Strength x10 min Emom Odd -3/5 bmu or 5/7 ctb/ pull-ups/ RR Even -5 deadlifts start at 60 % build WOD 3 rds Run 400 m 25 wallballs 20/14 20 front rack lunges 115/85 15 burpee over...

Friday 07312020

Warmup Core 3 rounds: 4 Turkish Get Ups 10 Birddogs 5  strict pull-ups Strength 5 sets 3 RMU / 3 rows 3 dips 5 pause back squats (1 sec)build WOD 2 min on 30 sec rest x6 rds 50 double unders 5 power snatch 95/65 Max cal row or bike Score =...

Thursday 07302020

Stretch 20 min Core Tabata Deadbugs ACTIVE RECOVERY WOD FGB STYLE PARTNER 3 rds 1 min each exercise 30/30 ROW WALLBALLS 2014 BOXJUMPS 24/20 1 ARM SNATCH MEDBALL SITUP OVER...

Wednesday 07292020

Warmup Tabata Wallballs Medball sit-ups Medball Jump squats Medball twists Medball slams Medball cleans Medball lateral jumps Med ball fac burpee ————————— 2 Dumbells warmup x1 set 10 strict  press 10 push press 10 push jerk 10 thrusters 10 Russian baby makers 10...

Tuesday 07282020

Corex3 10 sit-ups 10 vsnaps 10 heels to heaven Strength Emom 10 min Odd -8 bench press Even – 8 db bent over rows WOD 10 min Amrap 3 Power Cleans (185/125) 6 Strict Handstand Push Ups 9 burpee box jump...

Monday 07272020

Warmup Tabata Jumping jacks Plate Glute bridges Suicides Hollow rocks Jump squats Mountain climbers Russian twists Burpee On plate Strength E2mom x12 1 clean 1 front squat 1 Split jerk Start at 50% of max clean n jerk For time ..20 min cap 50 Walking lunge steps 25...

Friday07242020

Warmup Core – x3 10 side plank leg raises (5 per) 10 knees to elbows 10 jj plank Strength – Emom 8 min 2 power snatch (TNG) WOD 2 sets For Time: 50 Wall Balls (20/14) 50 Kettlebell Swings (53/35) Every 3 min 5 burpees...