Wednesday 11132019

Warmup Core – 3×10 weighted glute bridges 3×10 Banded walks ( none for Tom )lol Strength 6sets Emom x1:30 Pausing back squats 1 pausing BS (3 seconds in bottom) 1 back squat (50-75%) QUALIFIER “Step Aerobics” 3 Rounds For Time: 30/24...

Tuesday 11122019

Warmup Core – Tabata Scissors Front Squat 2-3-5-10-2-3-5-10 *The intent is to use the loading you choose for the sets of 10 for the entire workout. Wod 5 Rounds for time of: 50 double-unders 15 Push Press, 75/55 10...

Friday 11082019

Core – 30 sec Plank Plank leg lifts x10 leg Side plank Side plank leg lift Strait arm plank Plank Shoulder touches Plank one arm raises Strength Every 2 minutes, for 12 minutes (6 sets): Hip Power Clean x 2 reps • Sets 1-2 @ 75% of 1-RM Power Clean • Sets 3-4 @...

Thursday 11062019

Warmup Strength Deadlifts 10-8-6-4-2 50-90% Wod GYM CLASS 5 RDS Partner 10 Reps of  each Deadlifts Box jumps kB swings Toes to bar Sit-ups Pushups Single arm thrusters Wallballs burpees Walking lunge QUALIFIER not partner Run 1 mile 10 reps of each Pull-ups Box jumps...

Wednesday 11062019

Warmup Core – Tabata hip taps “Body Armor” 5 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press Rest as needed between sets. STIMULUS • Tempo KB Deadlifts – This is a tempo only down. With two kettlebells, a regular deadlift, followed by...

Tuesday 11052019

Core – x2 10 heels to heaven 10 glutebridges 10 hollow rocks 10 glute bridges 10 Knees to elbows 10 glute bridges 10 bicycles 10 glute bridges Snatch warmup STRENGTH On the Minute x 12: 3 Power Snatches AMRAP 12:GYM CLASS  12 Power Snatches (95/65) 12 Push-ups...

Monday 11042019

Core – Tabata 1 leg vsnaps Strength Front squats 3-80% 1-83 3-80 1-86 3-80 1-89 WOD “Odd-Object Conditioning” 3 Rounds 24/18 Calorie 12 Front Squats (155/105) 8 Single Arm Dumbbell Hang Clean and Jerks...

Friday 11012019

Strength Odd -Bench press Even – Hold plank 30 sec Wod partner 60 medball sit ups 80 dbell deadlifts 60 db cleans 40 db box over 10 cal ass 10 farmer carry 10 wall jumps 40 dbell sh to oh 60 snatches 80 db lunges 100 du *run 150 m after each or row...

Wednesday 30102019

WARMUP CORE x3 10 db Russian twists 10 Weighted glute bridges Stretch Shoulders/ bands “Gymnastic Conditioning” On the 2:00 x 5 Sets: 9 Overhead Squats (135/95) 6 CTB Pull-Ups 3 Bar Muscle-Ups/ 3 shoot threws STRENGTH 10 min Work to a heavy squat...