Wednesday 02062019

Warmup Mobility – Couch stretch Pigeon Foam rolling Strength Back squats 2reps x5 sets 7 sec decent, 3 sec pause in bottom Wod 3 x AMRAP 5:00’s, resting 5:00 between: “Sole Cycle” Part #1 AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans...

Tuesday 02052019

Warmup Core x3 10 Over unders Partner 10 Russian twists 10 plate sit-up& get-up STRENGTH 10 sets 1 tempo power snatch Work up to 60-65-70-75% Take a full 5 sec to lift bar to knees after the bar passes the knee accelerate fast to the power snatch. Then pause for a...

Monday 02042019

Core – x3 10 single leg vsnaps 10 vtucks 10 hollow rocks 30 sec plank Press in Split – Video 3 Sets of 3 As a refresher on the movement… On the press in split, we are stepping out to our receiving position, followed by 3 strict presses on each set....

Friday 02012019

Warmup Mobility Strength Oh squats 2-2-2-2-2 3 sec pause in bottom Wod 5 min amrap 30 cal row 1 rope climb /3strict pull-ups 20 cal row 2 rope climbs /6 strict pull-ups 10 cal row 3 rope climbs/ 9 strict pull-ups Rest 1 min 5 min amrap 1 kB snatch right 70/53 1 kB...

Thursday 01312019

Warmup Core – x3 25 Russian twists 1 min plank Strength 3 rds not for time 150 m sandbag carry 150/100 21 hspu 8 box step overs 50/35 24/20 WOD AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee BJO (24″/20″) 15 Ring...

Wednesday 01302019

Warmup Core – 30 -20-10 weighted glute bridge 10-20-30 Ghd sit-ups /abmat Strength Emom x10 1 hang squat snatch Add weight each set Wod 1-2-3-4-5-6-7-8-9-10: DB Front Squats50/35 30 Double-Unders after each...

Tuesday 01292019

Warmup 2 Rounds, at low intensity: Run 200 m , into… 3 Rounds: :30s Walkouts – Video :30s Banded Good Mornings – Video :30s Samson – Video Dumbbell Warmup 2 Rounds, starting with a light dumbbell and moving to a moderate: 4 Deadlifts (each...

Monday 01282019

Warmup Core x2 20 single leg vsnaps 20 vtucks 20 scissors 1 min plank -Banded shoulder stretches Strength – OTM x10 20 du 1 cluster Start @50%of max clean n jerk Add weight as you go Wod – “Life Jacket” Part #1 AMRAP 5: 27/21 Calorie Row 27...

Friday 01252019

Warmup Core 12 X3 https://www.instagram.com/p/Bs_4LHEHZAn/?utm_source=ig_share_sheet&igshid=m4j1ubzroe2h STRENGTH every 2 min Bench press 10-8-6-4-2 Deadlifts 2-4-6-8-10 Wod 5 Rounds, 10 Power Cleans 10 Front Squats 10 Push Jerks Men use two 50-lb. dumbbells Women...

Thursday 01242019

Warmup Strength Strict press 4–4-4-4-4 WOD AMRAP 12 minutes of: 75 Double-unders 2 Laps Dumbbell Farmer’s carry 25 Sit-ups Men: pair of 50-lb. dumbbells Women: pair of 35-lb....